Run a Perfect Race

Hello! I hope you all are having a lovely day. In light of this Saturday and the fact that I have never ran a 5K let alone a 10K, I did a little digging and found some tips on running the perfect race. See the thing is, in order to race well you have to train well…Duh. Ha-ha! And everyone knows that I haven’t been running like I should… yeah, my bad. Anyway, except for me, even if you nailed all your workouts, you can still blow everything by tearing around on race morning in a hurried panic. So to make sure your hard training doesn't go to waste, Runner’s World compiled all the advice you need to successfully navigate race day. Their tips start before the start, the finish and after the finish, and--if employed properly--will guarantee a glitch-free race. (Maybe even a PR.) Before the Gun Your pre-race goal should be to arrive at the starting line relaxed and ready to run. Lay It Out The night before, lay out everything you'll need race day on an extra bed or the floor. Travel Light Save yourself the post-race hassle of retrieving your supplies by not checking anything. B.Y.O.T.P (Bring Your Own Toilet Paper…Great Advice!) The longer the lines at the Port-a-Johns, the more likely the potty will be out of toilet paper. Show Your Number Pin your bib on the front of your racing outfit with four safety pins to keep it from flapping around. Secure Your Key Find someplace to stash your car key (note: singular), but not where someone might find it, like in the gas cap, on a tire, or in a hide-a-key under the car (sound familiar?). If the key is one of those bulky computer-programmed jobs, use the valet key instead, and slide it into a zippered pocket, lace it into your shoe, or use a Shoe Pocket, which is a waterproof pouch that Velcros to your laces. You could also hand your keys to a spectating friend--as long as he has a nicer car than yours. Stash Some Cash If you have money with you for an emergency, you won't need it. If you don't, you will. So pin a $10 bill inside your singlet. Bag Yourself They aren't stylish, but plastic garbage bags do keep you warm and dry. Cut a hole for just your head and tuck your arms inside. Warm Up Wisely If possible, warm up by running the first mile or so of the racecourse to get the lay of the land. If you can't do that, warm up on a nearby road or sidewalk, not in a grassy field. Early morning dew can soak through your shoes and socks. Line Up on Time Don't get there first, since the extra wait will only make you anxious. Instead, watch the clock and keep an eye on runners as they fill in behind the start. Then join in. Many races have signs showing you where to stand according to your predicted per-mile pace. Go As a Runner (Ha-ha! THIS ONE CRACKS ME UP!) If you must dress up in a costume, make sure it doesn't extend beyond your body so that it won't interfere with other runners. Elvis jumpsuit? Um, sure. Elvis cape? No. And You’re Off Once the race starts, there's more to think about than just putting one foot in front of the other Wait! Don't start your watch at the gun. Hard to resist, but starting your watch immediately will yield a depressing finishing time since it might take several minutes to cross the starting line. Turn your watch face inside your wrist--to avoid an accidental bump that might activate the stopwatch--then hit the start button when you reach the start so you can accurately calculate your pace. Look For Room As you ramp up to race pace, try to achieve "daylight" between you and other runners, which is basically two full stride lengths. Be Patient Don't bob and weave through the starting pack like a punt returner. You'll waste energy without getting very far. Instead, jog or walk with your arms slightly out to help you keep your balance. And be sure not to follow the guy with the headband who has jumped the curb and is sprinting ahead. The race gods will make him trip. (OMG, too funny!) Drink Second The first water stop in larger races often resembles a crowded subway station at rush hour. As long as you're not thirsty, go ahead and skip it. Pass with Caution (Just so you know…I AM the iPod wearer) Runners with MP3 players likely don't know you're approaching. Steal Some Airtime Look for TV cameras. If you spot one, move into an open space and simply point at it. Waving and shouting signals desperation. Slow Down on the Side If you need to slow your pace, do so gradually and move to the right side of the road, again making sure you don't cut anyone off, like the ex-Georgia Tech linebacker behind you. Hold the Hoorays Sure, it's easy to get animated when you're a couple of miles from the finish. You're almost there. Yet yukking it up expends a lot of energy. Happy Endings As you cross the finish line, you're not quite done yet: the finishing chute stretches ahead Keep Moving Once across the finish line, runners are all striving toward a common goal--a cold drink and a shower. If you don't keep moving forward, you'll likely get knocked around. Take the Wrap Worn like a cape, Mylar race blankets keep the heat in. And if you're offered a sticker or piece of tape with the cape, use it to secure the blanket at the neck so that you can keep your hands free. Note: It doesn't matter which side of the blanket is in and which side is out. It traps your body heat either way. Ditch the Chip If you've used one of those secure plastic ties to attach your chip to your shoe, it takes the volunteers about two seconds to get it off. Another efficient way is to lace the chip into the shoe just below the knot so all you have to do is untie your shoe to get it off. If the chip is laced farther down, below the eyelets and along the tongue, you'll have to unlace the shoe to remove the chip. This will stop you cold. Drink Up Even though you are no longer running, you need fluids to rehydrate and recover. Take some and keep moving. Wear Your Hardware Drape your finisher's medal around your neck. You need your hands for other things as you continue to move through the chute. Just make sure to take off the medal sometime in the next month. Eat. A Little Get yourself some food, but "just your share. You need carbs to begin post-race recovery, not to feed your entire extended family. Besides, stopping for extra food will only slow things down. And any leftover food is often given away to a charity, like a local food bank. Find Your Family Have a prearranged spot to meet up with your family and friends after the race. Anything solid and immovable is best, like a tree, the front steps of a building. Don't suggest something like the middle of a field, which could be jam-packed with runners come race day. Next, make sure you spot your group before they see you. Now start limping (cue the sympathy violins). But do so with a huge smile on your face. Good Luck to Everyone! And Future Good Lucks to the Future Runners! Melissa