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Running

Top Tips For Running A Race

By December 6, 2014 No Comments
I'm sharing my top tips for getting prepared to run a race. I have participated in my fair share of races throughout the years and I have learned what works and what does not. Follow these ideas to get yourself a little bit farther in the crowd. Fit Movement UK. Pregnancy Fitness Classes In Exeter.
Having completed several marathons in my time, I know that training and preparation are everything. I always look forward to a number of events in my racing calendar over the year and so I thought I’d share some of my tips for seeing you round the course on the day:

Race light

Don’t carry more than you need. Lugging extra kit around is a waste of calories that you could put into your running. And it also slows you down and changes your running style. Depending on the distance and level of race support, you don’t need to carry extra water. Make use of the water stations if you need to hydrate and leave that picnic at home. Experiment before the event, but if you’re properly fuelled before you start, for a half marathon, for example, you only need a small energy snack / gel bar to see you through for every extra hour of running.

Stay in the shadows

If you’re running a longer distance, the trick is to conserve your energy for where it’s needed, i.e. running. Avoid running in sunshine if you can to reduce overheating and expending unnecessary excess energy on sweating to cool you down.
For the same reason, wear sunglasses. You’re trying to make your race as comfortable as possible, so avoid spending unnecessary energy on squinting. I also find sunglasses act as “blinkers” to help concentrate on the race ahead of me.

Take the middle line

If your race is on the road, stick to the middle line where you can where the road is flatter. Running in the camber can create a muscle imbalance between legs. Your body will try to compensate and this may lead to hip or knee soreness, which can affect your race.

Focus & distraction

Bring focus to your run, particularly when you notice your pace or posture is starting to slip. Acknowledge how your body is feeling. If you have stitch, slow down a little until it eases, but then move on. Same for niggles. Don’t spend the rest of the race obsessing over it. When it gets tough, switch to distraction to get you through. I list out all the fruit and veg or animals I know from A to Z to get over the humps – boring, maybe, but it works.

Avoid the racer with change in their pocket

Nothing irritates me more than running close to someone with change jangling in their pocket for several miles. Ditto a loud iPod. However, I use this as an opportunity to get ahead and put some distance between me and them.

Play mind games

Count down the miles – much better to see the numbers getting smaller, than bigger and remember “each step brings me closer to my goal”. So for a half marathon, for example, once I knock off the first 4 miles I know that I’m now into single digits. When I hit the 7-mile marker, there’s only 6.1 miles to go and I’m over halfway so the numbers are definitely getting smaller now and six miles is about the distance of one of my regular weekly runs, so I can definitely do this. By mile 11, there are only 2.1 miles to go now, so it’s certainly achievable. And by mile 12, only a short time to the finish line.

finally…

Know your “why”

If your race hasn’t gone to plan, this is possibly one of the most powerful things to focus on to see you through, even if you have to walk / crawl to the finish line. The main thing is to finish, right? KNOW WHY YOU ARE RUNNING. If you’re running for you – good for you! With 2/3 of the UK population inactive, you don’t want to join that statistic. The fact is you’re here, you’re doing it, and it doesn’t matter how you finish or how long it takes. The main thing is you’re here. If you wish to be a good role model to your children, you are. If you are running for charity, think of all the people who stand to benefit from your endeavours, what it will mean to them and all the people who’ve sponsored you to get you to the start line today. Find your “why”.

 

 

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