For some runners, running a race means something simple: I just sign up, pay a fee and voila! Let’s wait for the date of the big event!
But, in reality there are many variables that you must take into account so that your first race is successful and you avoid not reaching the goal; Which possibly demotivates you and makes you feel helpless in the face of a career that seems simple at first.
To help you have a successful run and reach the finish line, here are 10 tips for beginner runners based on training, equipment and nutrition to ensure your run runs smoothly.
10 tips for runners before their first race
1. Starts off smooth
According to Lynn Jennings, Olympic medalist in the 10,000 meters, if you are new to popular races, it is recommended that you choose a short and manageable race; such as a 5K or 10K one.
Being a new runner means that you have to gradually get used to progressive training, so choosing shorter distance runs gives you the satisfaction of completing it successfully without having to train for many months.
2. Pick a place close to home for your career
Choosing your first race in a place close to home is important, since it allows you to have better control in terms of organizing the logistics and collection of your bib, thus reducing the stress of a long trip and other variables such as thinking about where eat or if you will have a good night’s sleep to rest.
3. Make a training plan
Before you hit the race, you need to have a plan to get in shape. For this reason, Jennings recommends that you talk to more experienced runners so that you understand the basics of a running training plan for beginners.
On the other hand, it is important that you take into account when training the type of surface on which you are going to run (asphalt, dirt or gravel), take note of your mileage and, above all, take enough rest to avoid muscle aches and pains .
4. Add a little speed
A good strategy is to incorporate speed into your training. Remember that speed must be incorporated progressively, once you have gained resistance.
5. Find the ideal shoes
Having good shoes at the time of your race is very important. Lennings advises that you have at least two pairs of shoes for your running workouts.
In order for you to acquire the right shoes, we recommend that you visit a specialized store that can evaluate your foot type, shape and tread, among other important factors so that you choose the most optimal one for you. Remember that running a 5K race is not the same as a half marathon, the type of footwear can vary.
6. Wear the right clothes
The clothes you wear at the time of your race should be comfortable, light and fresh. You can wear shorts, capris, jumpsuits and t-shirts to make the going more enjoyable. Good running socks are also important.
7. Record your mileage
While GPS watches are not a necessity, many runners find comfort in tracking their mileage and speed through this wearable technology. There are also many applications for Apps that can help you. Or, if you prefer, you can opt for a basic sports watch and a pen and paper.
8. Identify where and when to drink water
During your training plan, it is important that you also establish a hydration plan, in order that you learn when you should drink water and in what quantities, in order to avoid hyperhydration or hyponatremia , one of the main conditions that runners suffer. .
Although, it is usual that in races the stops for the water are already listed and located, it is necessary that you learn to identify when you really need it.
9. Be aware of your logistics
Knowing all the details for the day of the race is very necessary. To do this, you must find information related to the date, place, start time and the route. This information can be found on the website of the event.
It is also common for them to send a formal guide a week or 10 days before the race. The guide includes information about the location, parking positions, place of delivery of the package and the rules of the race among others.
10. Get plenty of rest before the race
After you’ve had a good time training and preparing for your race, it’s time to gently cut back on your training intensity and rest your legs for the big race. Also, make sure you get enough sleep the night before so that you wake up fresh and full of energy for your long-awaited day.
Reference
- Loudin, A. 13 Race Day Tips for Newbie Runners. For Dailyburn [Revised February 2018]
