My Top Ten Tips for Successful Racing
The Annapolis 10 Miler is over--that means it is time for the fall racing season to begin. I want to share Coach West's Top Ten Tips for the fall racing season.
Tip No. 10. Warm Up before the Race. Be sure to do at least a 10-15 minute warm up for every race you do except the marathon (only elites running 70+ mile weeks can afford to do a pre-marathon warm up). Do a few strides shortly before the race starts, going to the starting line warm and sweaty. By preparing for the race this way, you are less likely to get injured than if you start running at race pace with no warm up.
Tip No. 9. Do a Cool-Down Run after the Race. Be sure to run at least a cool-down of 10-15 minutes after a hard race. Your cool-down should be very slow, at least two minutes slower than race pace. A cool-down will help to loosen up your legs which will have become very tight from running so hard. It also gives you a chance to go out with your friends and rehash the race. Marathoners should consider a 10-15 minute walk instead of stopping at the finish line
Tip No. 8. Slow Down in the Heat. If it is a particularly warm or humid morning, forget about running that PR or fast time. Instead, go out 10-20 seconds per mile slower or turn the race into a hard training effort. This is especially true of races longer than 5K. Your body cannot operate as efficiently in the heat and humidity. Also, doing an all-out effort in the heat increases the risk of heat exhaustion, dehydration or even more serious injuries. Remember that all the other competitors are going to have the same difficulty as you and the savvy racers will go out under control at a slower pace.
Tip No. 7. Wear Light Shoes. Runners racing distances up to 10K can benefit from wearing a racing flat or lightweight training shoe. The benefits are both physical and psychological. Lace up those racing flats and you will feel light as a feather. Some runners may even benefit from wearing such shoes in a 10-mile race. However, I strongly warn against using racing flats in marathon unless you are an elite or sub-elite runner who plans to go under 3 hours. Don't forget to do some speed work in these shoes before using them in a race.
Tip No. 6. Hydrate before Race Day. All runners should be drinking water all the time. It is, however, extremely important to hydrate in the last two to three days. It is critical to do so before running a marathon. You can stop drinking water 1-2 hours before the start of the race. Any water taken in during this final pre-race hour will go directly to your bladder and may force you to the porta-potty or the bushes as the gun goes off.
Tip No. 5. Taper. Each of us can benefit from a taper before our key race, whether the race is a 5K or a marathon. Longer races require a longer taper. 5K runners can get by with a one week [or even a few days] taper whereas marathoners need at least a 3-week taper and preferably 4 weeks Your are more likely to run fast when your body is rested and recovered. Keep in mind there is a two-week lag between a particular workout and your body assimilating the benefits from the workout. Thus, any work in the last two weeks before a goal race can only lead to overtraining or injury.
Tip No. 4. Take in Carbohydrates in Races Lasting Longer than an Hour. Studies indicate that you will run faster when you take a sports drink or sports gel instead of water for endurance events lasting longer than an hour. Ideally, you will take in the carbs every 15-20 minutes until the race is over. The carbohydrate source should be taken as soon as possible after the beginning of the race because it takes about 20-30 minutes for the carbs to get into your system. I recommend that marathoners bring an old water bottle to the starting line and drink 8-12 ounces of sports drink as the gun goes off, Be sure to practice this in a training run before you try it in a race. Also, whether you use a sports drink or sports gel is purely a matter of personal preference. Just don't take a sports gel with a sports drink as you may get cramps because the sugar content of the combination will be too great and will cause cramping.
Tip No. 3. Run Hills at Even Effort. There are many challenging courses in this area some with nasty hills. Your goal going up the hill should be to run at even effort. Don't worry about your fellow competitors who charge up the hill appearing to break away from you. You will certainly catch them and pass them on the down-hill portion of the course as they will be so winded that they will be slowing down to recover as you smartly go by them. Of course, you will have to go all out if the course finishes up hill.
Tip No. 2. Practice Your Marathon Race Pace. Most marathoners rarely run at the pace at which they hope to complete the marathon race. Training runs are slower and speed work is faster. Thus, I suggest doing several runs at predicted marathon pace to get your leg muscles used to specific ranger of motion involved in your marathon pace. You will also learn race pace and are less likely go out too fast at the beginning, an act that invariably leads to crashing at the end of the marathon.
Tip No. 1. Race at an Even Pace. Many runners are under the illusion that they should race by going out as hard as possible and trying to hold on. They more than likely crash and burn during their races, finding themselves passed by many runners in the final portion of the race. The first mile of any race can be run on adrenaline. After that, your training kicks in. Several runners I coach used to try this all-out from the beginning approach. Once I convinced them to try to go out under control and run an even pace or even a negative split (running the second half of the race faster), all began to run faster times, including PRs. Try this strategy--it will probably work for you too, plus you will be passing folks instead of having them pass you. It is a great feeling at the end of any race.
Coach West is a licensed coach, affiliated with MCRRC, and available to coach motivated adult runners. A portion of his coaching fees for MCRRC members is returned to MCRRC. For further information about personal coaching opportunities, contact Coach West at kirtwest@comcast.net.
