Part 7: FUN RUN TIPS : Are you ready?
Preparation Training Runs
*By now you should know that you can run continuously for approximately 45 minutes, as this is what your regular training practice has been leading up to.
*When preparing for a race it is important to know how your body performs over a similar distance , terrain, and time of day.
*You should also have become familiar with what you like to eat (or not) and drink Some people are more comfortable with eating a simple breakfast 2-3 hours prior to the race, and others prefer nothing.
*You should also be aware of the course profile so that you know how long the hills are and you know that you have tackled similar exertions in training.
Feeling nervous?
You can prepare for this by imagining being in a race environment during one of your training runs, and imagining having this state of excitation and nervousness in your mind. There will be excited runners all around you, doing all sorts of routines to prepare for the run.
You will need to have strategies for handling nervousness, as it is very easy to start running at too fast a pace.
When your body is in an excited state, it feels better to run faster so you will need to “hold yourself back” so that your speed initially is similar to the pace you train at. It becomes very hard work in the final stages of a run if you have spent all your reserves in the first half. Running in this over-fatigued state can cause muscle injuries. So pace yourself carefully.
Before the Race
It is helpful to eat familiar food the night before. Eating in an extra large helping of carbohydrate the night before can leave you feeling heavy next day, so stick to what you know works.
It is important to hydrate yourself well, so ensure you have had adequate the day before and in the early morning before the race.
You will need to stay focused on what you have practiced and know works best for you. And know the speed you need to start at.
It is worthwhile investing some pampering time on your body, and a massage can ensure that your muscles are lengthened, and in their best condition for optimal performance. Know your comfort levels as to the amount of pressure being applied. If it hurts it is unlikely to be beneficial.
Enjoy the running, and observe the changes in health and well being that you are likely to have achieved by focusing on preparing to participate in your first fun run.