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I was interviewed by ABC's Lori Corbin to provide some tips to the runners/walkers. The segment aired today on the 4 o'clock news and if you missed it or have a race in your future, I have outlined my tips below:
General Advice for first timers:
- Don't do anything different on race day than you have done for any of your training runs.
- Enjoy it and remember thta you have done all of the hard work in your training, now you are here to enjoy the race and be proud that you made it to the starting line.
- Don't start out to fast. It is a common mistake for many first time racers to go out too fast and then feel miserable by the second mile. It is normal to be excited just be sure to ease into it.
What to wear:
- Breathable athletic wear
- If you wear layers, plan on how you will remove them while running.
- If you wear layers, plan about where you will put your race number (you won't want that hidden when you pass the photographer!)
What to eat:
- It is just a 5K, so you don't need eat much before. Half a bagel with peanut butter or half banana should be just fine.
- Drink some water and/or a sports drink but don't overdrink. If you have too much liquid in your stomach, the risk of getting side stitches is higher.
What to bring:
- Something to put on after the race as you may get chilled
- Race information
The warm up:
- Walk and/or easy jogging to get your muscles warm
- Dynamic stretching such as leg swings, warrior lunges and plie squats to get the muscles firing
What to do if you aren't feeling well:
- Slow down
- Play mental games...look at the next tree and get yourself there, then find a new landmark.
Post race protocol:
- Easy walking to cool down.
- Do the following stretches: quads, hamstrings, calves, hips
- Refuel with a sports drink and a healthy lunch.
Competing in 5 and 10K's is a great way to stay motivated in your workouts. If you've never participated in one, sign up now for one that is 30-45 days from now and get ready. You will be so happy you did. Not only does it keep you focused for the next month, but you'll feel amazing when you cross the finish line!