20 Sep Running 101: Race-day tips to improve your run

If you’ve been especially serious about training and running, you may want to test yourself by entering a local 5K (3.1 miles) or 10K (6.2) race. Or, if you’re among the fittest of the fit, maybe you want to step it up from there to do a marathon (26.2 miles – YIKES!)
Whether you’re running on a treadmill or outside, little things can add up to big deals over the long haul when training. For instance, a skewed running form or the wrong type of shoes can add up to injury over many miles, or lack of motivation can cause an early exit when it doesn’t have to.
In order to get the most out of your training and eventually a race perhaps, Running 101 continues this week taking a look at different areas of the sport that will help serious runners.
Today, it’s time to offer race-day tips for runners:
* Eat a good pre-race meal. Even if you’re feeling nervous and not real hungry, make sure to add some fuel to the tank. Get a light and nutritious meal, such as eggs, oatmeal and/or fruit. Drink a couple glasses of water to wash it down.
* Race day is NOT the time to try new running shoes, eat new foods, or wear brand new clothing. Use tried and true system you’ve trained with.
* Arrive at the race at least a half-hour early. This will help you avoid the rush of others trying to line up to sign in, pick up time chip, check a bag, etc.
* Get a good warm up in. After registering people make their way to the starting line. Once there perform dynamic stretches and get loose with short jogs and sprints.
* Try to line up somewhere near other runners who you think will be of similar ability. If you’ve been in a running club or had a training partner, try to use them to pace off of if they’re similar runners.
* Don’t let adrenaline get the best of you early and cause you to start way too fast. Start at a solid pace and warm up for a good 5 minutes into the race before deciding to pick up the pace.
* Take advantage of drink stations along the way and hydrate with water or a sports drink when necessary.
* It seems obvious, but don’t try a marathon in your first race. Start with a 5K or 10K.
* In races longer than a 5K start out a little slower than you think you should and build during the race if you’re feeling strong enough.
* Have fun! The reward of finishing a race, and hopefully doing well, is a great feeling.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com