Running/Racing Tips for 10K's to Marathons
© Mindy Herzog
Pace Yourself - You've been training and know your optimal minute-per-mile time. Check yourself after the first and second mile to see if you are on track. With all the excitement and people around you, you are apt to be too speedy in the beginning, which could burn you out later.
On the Course - You may consider pinning some ibuprofen on you during the race in case you experience some muscle soreness. You also might want to carry a power bar or what ever you've trained with to give you those calories you'll need as you get moving.
Water Stations - Use them. If participating in a long race, 10K to Marathon, plan to stop at every water station. It is very important for your muscles to continue to be hydrated in order to keep working. It will help your performance. If you are running and not trying to beat a time, you can plan on walking through each water station. This gives you a break, time to drink the water, and then move on. Go towards the end of the station for more freedom of movement and squeeze your cup together if running through to keep from spilling most of the water.
Watch Out - Watch out for all the cups that get thrown on the course. You can slip and fall. Depending on the size of the race depends on how much cup debris you may see on the course. Avoid water hoses and sprinklers, although they will seem like a cooling dream on a hot day, they will also make your shoes and socks wet which will be uncomfortable and cause blisters.
Gu - If you take advantage of any gu handed out on the course, which I recommend unless you have your own, make sure to follow it with water. They don't tell you on the course but these gels have to be taken with fluid or they will cause you stomach cramps down the road.
Vaseline - Vaseline is your friend in a long race. Put it anywhere you might think you may have any rubbing or chaffing. Usually under the arms at the sports bra, between legs, etc.
Clothing - Wear appropriate clothing and dri-fit material if you have it. Regular cotton will get wet with sweat, weigh you down, and won't allow your skin to breath. Wear sunglasses that are slip free on the nose if the sun is bright.
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