 |
 |
|
|
 |
Race |  |
|---|
See the Index for more topics, information, hints and tips.
Although a race may be the goal of your training, it should really be the celebration of your training - the reward for all the hours you put in. It is a melding of the long run and the hard workout. Your training should have prepared you both mentally and physically for the challenge.
The race always hurts. Expect it to hurt. You don't train so it doesn't hurt. You train so you can tolerate it.
It's a good idea to race periodically to check your fitness levels. Races show you that you really are making progress. And they are good practice for getting your pre-race routine solidified so you are not as nervous on your big race day.
If you are traveling to the race you might want to take an eye mask to block any excess light. Also ear plugs or a noise making device or app can help block out the unfamiliar noises that might disturb your sleep.
Many large races have an expo a day or two before the big race. This is a great opportunity to pick up your bib so you don't have to worry about that on race day. They also have a lot of vendors so you can check out the latest gear and talk with very knowledgeable sales people. But don't be tempted to use anything you buy in your race.
During your training get your pre-run routine down, the nutrition and hydration you use during the race and the clothes you'll wear. Think of training runs as a dress rehearsal for your big race.
You've probably heard "Nothing new on race day". Well, that’s not totally true for every race, but it is true for your big, important, A race. During a training season you may have races that you do for fun or as a training run for your big race. In these it’s okay to try new things and experiment. Maybe you’ve tried a new technique, food, or piece of gear in a training runs (or maybe not) but want to test it under the more stressing conditions of a race. That’s actually a good thing to do and helps you prepare for your primary race.
But for races that really matter to you - don't risk it, stick to what has worked for you in the past.
Study what the race conditions might be. You can't do anything about the temperature or weather, but you can try to train in similar conditions. Is the area hot, dry, humid, cold, wet, rainy? Is it at a higher or lower elevation than you are used to?
What about the race course? Does it have hills at the start, middle, or end? Are there some long uphill or downhill segments?
Is the race early in the morning, late afternoon, or at night?
For trail races, what is the surface? Dirt, loose rocks, sand, grass, mud, gravel, soft wood chips or pine needles? This doesn't make as much difference for road races, but asphalt is a little more difficult to run on than concrete because it is a little more uneven.
Try to incorporate as many race conditions in your training as possible as often as possible - altitude, elevation profile, surface, weather, .... Doing this will give you confidence on race day and let you concentrate on the race and not worry about some element of it.
Develop and practice frequently your pre-race ritual. This will help relax and calm you on race day.
What is your hydration plan? What are you going to use for nutrition? How are you going to warmup? What pace do you want to do for the first half and second half? Having a race plan will help you be more confident, relax more, and enjoy the event.
It's important to understand the differences between your long runs and your race:
Your training should address each one of these. Use it wisely to experiment with everything. As you do this you will develop a pre-race and race routine that you can count on. This will make you a lot more calm and confident come race day. You can feel your nerves relaxing as you go through familiar rituals.
If you are still concerned about the race, sit down and make a list of your race day fears. Then look at each item to see what you can do to eliminate it or at least minimize its impact.
Have some goals in mind for how you would like to do in the race. An "A" goal might be a best case time, a "B" goal is a time you would be happy with, and a "C" goal a time you are content with.
If this is your first attempt at a new distance, your main goal should be to finish the race. As secondary goals you can have time or pace goals. But don’t be too concerned about your time. After you have completed the race then you can set your sights on improving the next time.
After you complete your first race at a new distance, you will build a lot of self-confidence and you can use the experiences to improve the next time you compete at that distance. Be sure to sit down very soon after your race and document all of your thoughts about the race – the things that went well, the things that went wrong, and how you could improve.
A good strategy, especially for beginning runners, is to do the first half of a race at a pace you are very comfortable with. Then at the half way mark (which is frequently marked on the course) you can speed up if you feel like it. Start slow and smart so that you can finish hard and strong.
Many half and full marathons will have people who are going to run the race at a specific pace, called pacers. If you stick with these pace leaders, you should get across the finish line very close to the advertised time.
As you get more experience, you can make the decision about how you feel earlier in the race. But until you have learned to listen to your body, be conservative. See Beginner Mistakes.
At the beginning of the race, run smart. Don't go out like a rabbit, stay within your abilities, stick to your race plan, listen to your body, take in your hydration and nutrition, and electrolytes. Frequently check your gait, pace, and form.
In the middle of race, run strong. Think about your goals and why you are doing this: for a personal record, family, friends ... These will help motivate you to push your way to the finish.
At the end of race, run with heart. Give it 100%. You don't want to finish a race and think you could have done better. After a race you don't want to have any regrets.
If possible during your training run the last part (maybe third) of the race course at or slightly faster than race pace and note significant landmarks at critical points on the course. This gives you the opportunity to become familiar with the course. This will help you run the Tangents; you’ll know what to expect as far as hills and descents are concerned. You can plan the strategy for the end of your race better and you’ll know better how hard you can push yourself in your kick to the finish line.
Those that finish a race before you are fast. Learn running techniques from them. Those that finish behind you are more mentally tough. They have pushed longer and harder than you and they persevered. Respect them for that and learn about their mental toughness.
Not everything is going to go just right in your race. Know that ahead of time and accept it. You need to adapt, solve the problem, and make the best of the situation.
Take care of little problems before they grow bigger. Things like a too loose or too tight shoe, a wrinkle in your sock, a rock in your shoe, or a belt that is rubbing you a little may start out as only a slight discomfort, but given time can turn into a major issue. Stop and take care of it even if it takes a couple of minutes.
If you find yourself having difficulties think positive thoughts not negative, think about what you have accomplished not what remains. Strike up a conversation with someone. This will distract you from whatever is bothering you.
If you can, treasure the last few minutes of every race. Think about all the miles and sweat that have allowed you to get to this point; all the people cheering for you and your accomplishment; all the people who helped you on your journey. Savor your accomplishment. Do you know how many people would love to do what you just did even if you're not happy with your performance? Every person behind you would probably love to have your time.
And remember to look strong and smile for the photographers!
Here are some more topics that explore some important aspects more closely. You should be doing these things before, during, and after your race.
If after a race you think to yourself that you're REALLY glad it wasn't any longer, then you've done your best and you should be proud no matter how you did. You finished and that's better than most people because you got out there, put in a big effort, and did it.
