PRE-RUN AND THE FIRST MILE

Establishing a good diet (adequate carbohydrates and proteins) and maintaining proper hydration are important practices for all runners at all times, but what about the proper preparations the night before and morning of a training run or a race? The answer is basically the same whether going out for a training run or a race of whatever distance.

Start with a good night’s sleep. If it’s a race that you’ll be running, you most likely will be anxious the night before and probably not get the restful sleep that you should be getting. So it’s best to plan ahead and try to get several nights of good sleep before the big event. If it’s “just” another training run, try to avoid a long night of partying.

The morning of the event, be it training or racing, get up early enough, not only to give yourself ample time to get to the site on time, but also to allow time for a light breakfast. Not having eaten since the night before, your calorie reserves will be less than optimal, so it will be best to refill your tank. Get accustomed to eating the same or similar food items before each training run and repeat the pattern on the morning of a race; for example, have a bagel, toast or a bowl of cereal, a fruit and a cup of coffee or tea. You can experiment with the food items before your training runs, but once you decide on a menu, do not change it on the morning of a race. Irritable bowels or “runner’s trots” are not pleasant experiences during any run, but especially during an important run. Finally, allow enough time to take care of your personal bodily needs.

At the event site, empty your bladder (or bowels if necessary). Hydration is important so be sure to drink some water or sport drink. Before the start of the training run or race, warm your muscles by walking or easy running for five or ten minutes. Then do some light stretching and do your best to relax (often easier said than done).

Especially in a race situation, but sometimes also in a group training run, people get overly anxious with overflowing adrenaline secretions and will start the run as though the distance is only for a mile. Keep yourself under control. Know the pace that your training calls for or that you have trained the race for. Depending on the distance of the race or training run, keep your pace initially at fifteen or twenty seconds per mile slower than your target pace for the first half mile or so. Then settle to your target pace and take pleasure in passing the exhausted participants who started too fast.

See you at the finish line!

George