The Beginner’s Guide to Race Day
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Running your first race? Here are some tips to help you get the most of the experience!
The Canberra Times Fun Run is coming up shortly on 6 September, and we are so excited to lace up our runners and get involved.
We’ve already dished out advice on how to start running, how to find a group to run with, running apps to get you pounding the pavement, how to pick up your pace, and of course, given you reasons why we love running and told you how it can help with mental health…
What about race day, though? If it’s your first event, it can be a little bit confusing and overwhelming. Here are a few tips I’ve picked up through my own experience of running that might help you to get the most enjoyment and success out of your race day.
Don’t. Change. Anything.
This is not the time to try new things. I can understand the appeal of buying a hot new outfit for your big run, but this is not the time to do it. You might realise that something as small as a little seam on your shirt can rub and this add up over 5, 10, 14 or more kilometres and cause you pain. On the small scale it could be a bit of underarm chafing, at worst – bleeding nipples (no I’m not kidding, common with men in marathons). The same goes for socks, sports bras, and especially shoes.
I don’t care how great your friend says her new runners are – it doesn’t mean that they’re great for you, and especially not to throw on the day of your race. It’s a really good idea to go along to a podiatrist or somewhere like The Runner’s Shop or The Athlete’s Foot and get yourself assessed for the right footwear; but it’s best to do this at least a few weeks before the day of your event.
Fuel right
The same rule absolutely applies for food. If you don’t carb load before your training runs, don’t do it now. This is particularly true for things like sports gels – don’t take them for the first time during your run, and if you do usually have them, make sure you try and take the same brand as you would usually. The reason being, they are a lot for your tummy to take on and they could cause you stomach cramps or, heaven forbid, diarrhoea.
The best advice I’ve had when it comes to food is don’t overthink it – go for nourishing food that you know your body can digest well and gives you enough energy for your run. I usually make sure I have a proper meal with protein, fat and carbs the night before, and in the morning I have a banana with a small piece of toast and a small coffee. Find what works for you and stick with it.
Hydrate
Make sure that you drink plenty of water the day before and of course on the day of your event. I know that drink stations during your run may take a few seconds off your time, but the benefits are well worth it. This is especially true if you are taking a sports gel as it helps your body to digest it.
Don’t go nuts, though; you can overhydrate. Small sips are best and it’s a good idea to have a good drink when you finish. I usually drink coconut water after because it contains electrolytes to help you recover, but plain water or even a sports drink like Powerade is fine – just be mindful of your sugar intake.
Be organised
How are you going to get there? I once missed a race in Manly because the taxi that I ordered didn’t arrive in time. This isn’t so much of an issue in Canberra where generally there are less people running in the event, but it’s still a good idea to plan ahead. I’d recommend getting someone to drop you off or parking nearby and walking. Visit the Canberra Times Fun Run website for more information.
If you’ve registered early, you will have already gotten your bib. If you’re leaving it to the last minute (like me!) and register on or after Thursday 30 July, you’ll need to pick yours up. Again, for bib collection details visit the website.
A quick word on interstate events – I can’t stress how much easier it is to organise accommodation close to the race start location. It’s a lot harder to get there in the morning on time than it is to get back afterwards where you can afford to stop for breakfast and a coffee and wait until crowds/traffic die down a little. Similarly, if you register late and can’t make bib collection, you can usually pick up your bib the morning of the race (just make sure you get there a little earlier).
It’s also a good idea to bring safety pins to stick your bib on with – they are generally available at the event but it can be a pain to hunt them down.
Enjoy yourself!
It might seem like a lot to think about, but by planning ahead and taking care of yourself you can make your experience a whole lot more enjoyable. There’s always a great atmosphere at these kind of racing events so make sure that you take in the scenery, high-five the kiddies along the way and smile – it is a fun run after all.
the essentials
What: The Canberra Times Fun Run
Where: There are three different events (adidas 5km, 10km and 14km) with different courses – for details visit the website
When: Sunday, September 6 2015
How much: Late registrations for adults start at $45
Web: www.canberratimesfunrun.com.au
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