Running races is an awesome way to motivate yourself to get fit or to test your physical abilities.
So, are you interested in physical fitness and testing your body and soul to their limits?
Then sign up for a running race and start preparing.
Because the race itself is not the only thing that is important.
The preparation and training involved leading up to the race can prove even more exhilarating than the race itself.
Running races is an excellent way to keep the motivation going for your training program and to make sure you get out of the door for those training run.
Should you be a person who actually enjoys a few months of regimented training, exercise and eating habits, testing your actual body and soul to their limits, culminating in running competitively against hundreds or even thousands of runners to the elusive finishing line - then running races is the way forward for you.
Tips on Running Races #1: Failing to Prepare ...
Benjamin Franklin said it best when he said: "By failing to prepare, you are preparing to fail."
Preparation is crucial in running races. You must prepare your body for running races for what it is going to go through, be it a 5k or 10k race or a full marathon.
You must also be aware of your body's limitations. You would normally choose a 12-, 18- or 24- running program and divide it into training blocks, the first focus being base building, later adding faster workouts - this process is called periodization.
When you follow this process properly you will set yourself up for peak performance on race day. Even when you don't, running consistently is still vital, especially when you are going to enter into longer races like half marathons and marathons.
Tips on Running Races #2: Know What You Are Capable Of
It's one thing to have a certain goal time (more about that later), it's another thing completely to have a realistic goal time. Know what you are capable of.
Do tune-up races or time trials so you have got an idea of what you can do. Goal pace sessions close to race day will also help you assess your abilities.
A common error many runners make when training for running races is underestimating the effort involved.
On New Year's Day it's very easy to say you are planning on running a marathon later that year, little knowing anything about the incredibly dedicated training, which includes several 20-mile runs.
If you embark on this type of training and are unprepared you risk exposing your body to running injuries.
It is essential to listen to your body, slowly upping your mileage and adopting the hard-easy method.
This means alternating tough, thorough workouts one day with rest or much easier, softer workouts the following day, giving your body time to recover.
Tips on Running Races #4: Arrive Early
Allow plenty of time to get to the race. Make sure your racing bag is ready the day before, you know where to go etc. A race is always going to give you some nerves.
That's fine, but running with stress in your body because you got up too late, had to scramble your stuff together or got stuck in traffic is not going to help you perform at your top.
You don't want to do a half warm-up or miss your toilet stop pre-race, just because you didn't allow enough time.
Tips on Running Races #5: Know What You'll Eat and Drink
When running races are longer like a half marathon or marathon, then you need to drink and eat during the race. Ensure you know which drink the race organisers are providing.
This makes a huge difference as at certain stops you may be craving water and be handed a fizzy drink you don't really want - this has happened to me in the past.
Try to train with chosen sports drinks. When you identify one that one doesn't suit you make sure you take your own drink with you or make alternative arrangements.
The same rule applies for food you eat during the race; be certain you have eaten the food already during training to be certain it agrees with you.
It will be put down to bad race preparation if you fail because of the food and drink that is supplied - so think ahead and prepare before running races.
Tips on Running Races #6: Race Etiquette - Is it Important?
Know how to behave when running races - which means that if someone is going to have a slower time then obviously do the right thing and ensure that the quicker person starts closer to the starting line.
In short don't push up to the starting line if you are in a good position to be first at the finish line. Always position yourself in fair place.
If you are middle pack - place yourself in the middle, likewise if you are back of the pack - place yourself at the back. It is good common sense.
The last thing you want is to be overrun, pushed out of the way etc by faster runners after the start (yes, things can get a little violent when there is lots of adrenalin flowing freely!), or be the one that is stuck behind the slower runners.
Try not to run together in a big bunched group - or long line which leaves little room for anyone to pass either on the right or left.
It is selfish to position yourself like that when there are hundreds of people behind, who are faster than you, but because of the placement can't pass.
Be generous and make sure the race is an enjoyable event for not only you but for everyone taking part.
I have been caught this way several times in bigger runs. You get these running clubs running together and forming a pack of six, seven wide and their goal time was at least 30 minutes slower than mine.
Now when you are in between thousands and thousands of other runners, it is simply impossible to pass people this way.
So don't do this, run in pairs at a max, but nothing wider than that. It just causes frustration for your fellow runners. So, race etiquette important? You betcha!
Tips on Running Races #7: Have Multiple Goals
A great tip I picked up while running races is to have multiple goals on actual race day. One goal time relevant to an extremely good day, one which will still make you happy and one for when things seem to be going disastrously wrong.
It is crucial to be aware that you can, and will, have off-days, and that during the course of the race you will suddenly get pains and bowel situations.
You don't know what great things your body has in store for you but, of course, there is not always much you can do to change that.
Not attaining your ultimate goal shouldn't negate the months of running training. Ultimately you are still part of a tiny majority who put in the hard work and made the effort to take part in the event.
So if things don't go your way do try to look on the bright side and extract the best out of your race experience.
Garner some tips for the next race, continue to battle on and compliment yourself afterwards for the amazing character-building exercise you just achieved.
Tips on Running Races #8: Find out about the Course
Ensure you are familiar with the course - is it a city race, a hilly environment, more rural and out in the open and therefore more dependent on the weather (e.g. wind). All these factors will influence your performance.
Imagine that you ran in the Berlin or Rotterdam marathon (both seen to be very fast, flat marathons) and then wish to improve on your best time running the Boston marathon, not knowing that it is hilly and painful and overall a slower marathon than many.
This sounds extremely silly to marathoners who know those courses, but the same thing can happen in your 5k, 10k or half marathon attempts in smaller races.
Just make sure you know what race you are entering into. Are there 30,000 people running (pretty darn busy the whole race!) or only 2,000 (ok, little busy at the start but will spread out soon). Will you hit hills or not?
If you are truly out for the best performance ever, then you need to pick your races with care.
If you want to run the busy, hilly race for other reasons, good for you. But don't start complaining afterwards that you put all this training in and now missed your goal time by 20 seconds, because they made the course so tough!
Tips on Running Races #9: Pace Yourself, Know Your Game Plan
When running races make sure you pace yourself, be reliant on your training and aware of your body's limitations - stick to your game plan. Realistically you will have read tip number 2 and will have carried out some tune-up races or time trials.
So, with a race conversion calculator, you'll have a good estimate of your achievable time. Knowing your possible finishing time will allow you to pace yourself and then your goal should be to run at that right pace every single mile.
Run every single mile, be it the first, fifth, tenth or twentieth at the same equally fast pace (hills etc. slightly slower). Up to 80 or 90 percent of your competitors will begin too fast, as they will be flying with the excitement of the event.
If you are able to keep your pace throughout the race it will be much more enjoyable and more so when you overtake others in the second part of the race rather than being overtaken by them.
Another race plan that works well for half marathons and marathons is to go out slightly slower than goal pace for the first half and then pick up the pace in the second half.
This seems a bit strange, but it is with this approach that some of the marathon world records have been broken!
I hope these running tips help you do better in your next race.
Running races can be very rewarding after all the months of arduous preparation.
Run well, safe and with good manners and enjoy your race!
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