It's Running Season!

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(Practical tips for your next race)

Running season has officially started! Whether you have already completed your first competition of the season, you are a dedicated runner who will soon try to beat a PR, or are somewhere in between, it is wise to stick to certain proven principals [and learn from the mistakes some of us have made] to be well prepared for race day and ensure the only surprise you have is that of beating your goal time.

What follows are rules to remember as it relates to resting, eating, clothing and logistics:

RESTING

1. "The night before the night before” - Do you remember pulling an all-nighter to study for exams in high school or college? Everyone does it because it works! The key to this handy trick lies in adrenaline, which allows the human body to function with little sleep. Getting several hours of sound, continuous sleep two nights before a race is probably the best thing you can do to perform well on race day. The night before you will likely be restless and jittery, especially if it’s your first time in an organized event. You will likely be wondering [even though I am warning you about it right now] if you trained enough, whether your sneakers are laced correctly, or if you’re going to make it on time to the starting line from the parking area. Keep in mind that the adrenaline rush from being at the starting line the morning of will carry you a long way during the race.
2. “Do your longest distance run about two weeks before your event” – If you are participating in a half marathon, for example, remember to do 11 or 12 miles two weeks before the event. Attempting to run a long distance a couple of days before will leave your legs tired, reducing your chances of meeting your goal time, and worse, increasing the likelihood of an injury.

EATING

1. “Don’t try anything new” - Take your own snacks and fuel to the event. Energy gels and hydration blocks of a brand and flavor that you have tried before, as well as citric fruits, peanut butter and jelly sandwiches, and bagels with light cream cheese, are all rich in carbohydrates and protein and suitable for consumption before the race. 
2. “When in doubt, don’t eat it” - ‘Carb up! Have a beer or two! You need to pack in the calories for tomorrow!’ While this sort of street advice may work for the lucky few that appear to be the proud owners of steel-lined stomachs, it simply doesn’t work for many of us. True, it is important to consume carbohydrates-rich foods before race day; but in reality, proper nutrition needs to be a focus of the entire length of your training.
   There are few things more distracting than to feel abdominal pain of any kind during a run. A close friend that was trying to beat his marathon PR at the 2010 Los Angeles marathon ate a piece of pizza off of a street vendor before the race started. He almost dropped off the course completely after slowing down to a walk due to stomach cramps. Pass on the fancy dinner at the seafood restaurant the night before the race, and celebrate beating your time goal instead on the evening after the event. In other words, ensure that the food you ingest for the couple of days before race day is either home-made or from a trusted restaurant, and doesn’t contain anything that could irritate your stomach.
3. “Hydrate!” – This one is self-explanatory. The two or so days before, it pays to drink a bit more water than usual. And during the race, make sure you stop at the stations carrying water and sports drinks.

CLOTHING - The rule of “don’t try anything new” also applies to running shoes and clothing. Remember, the name of the game here is to avoid surprises. So, with that in mind:

1. Break new tennis shoes in; they should be worn at least a couple of times before the day of the event.
2. Wear a t-shirt and socks made of polyester/nylon/spandex, or some type of combination of these materials; otherwise, you may experience the uncomfortable feeling of blisters and scrapes on your body caused by friction with cotton garments.
3. Wear an old sweater or a trash bag over you to keep warm at the start line; you can then throw to the side of the road as soon as you warm up after the start (most race organizers are aware of this and have a plan -usually, they donate the unwanted sweaters; so, don’t worry, you’re not being an irresponsible citizen)
4. Leave your running clothes ready the night before; attach your bib to your shirt, and place the magnetic strip on your shoelaces.

Lastly, map your way to the race and review your registration document so you know where the starting line is. Know where you will park, and where you will meet other runners (particularly for events with a large number of participants).

Keep these rules in mind and your next race experience should go smooth. Have a Happy Running Season!

"A winning effort begins with preparation."
Joe Gibbs, coach of the Washington Redskins, took his team to 10 super bowl games in 12 seasons.

Jairo Ospina