Congrats! You’ve decided to complete your first race! While sorting out training, gear and a nutrition plan can seem overwhelming, there’s nothing to sweat — so long as you’re prepared. There are several steps that new runners can take to help you cross that finish line.
1. Know the route
Whether you are a new runner or a race aficionado, it is always important to get a feel for the running course before race day. If you live in the area, you can check out the course and even run it ahead of time if you wish.
Your goal should be to understand when to expect hills or flat spaces, and the stretches where you should go a little easier or push harder. If you don’t live in the area, you’re not out of luck. Many races will post routes online so runners can know what to expect.
2. Eat and train light
The week before your race, stick to eating light, easy-to-digest foods. This will help you avoid any stomach discomfort during the race, and provide you with the energy you need to make it through the race. On race day, start your day with a bowl of oatmeal with dried fruit or a bagel with peanut butter to give you the fuel.
Training light before the race is also important. It’s something that athletes call “tapering” and it’s not only a running technique, but used in other sports like swimming as well. When an athlete tapers, they are cutting down on the intensity of practice before a big event.
By allowing your body to rest, you’ll have a lot more energy and feel stronger on the day of the race. It’s usually best to begin tapering about one or two weeks before the big event.
Of course, in addition to eating and training light, make sure to stay hydrated with plenty of water. If you aren’t sure how much water to drink, check out this article on ThinkHealth.
3. Get ready the night before the race
If it’s your first race, you might be a little overwhelmed on race day. To cut down on what you have to do in the morning, have your gear set up the night before. This way, you won’t have to worry about finding everything you need, especially since many races start early.
When you’re thinking about what to bring for the race, try not to pack anything more than what is necessary. Don’t forget to take the weather into account when you decide what to wear. Some items you might need are gloves, a hat, a long sleeve top or a rain coat.
In addition to the right clothing, make sure you grab your water bottle and if it’s a longer race, some snacks to help you maintain your energy level throughout.
4. Pace yourself
For many runners starting their first race, they are so excited that they end up running too fast and tiring themselves out prematurely. Remember to pace yourself. A good goal is to try to finish the second half of the race faster than the first half. This approach allows you to converse your energy and finish strong.
5. Set realistic goals
It’s already a huge achievement that you’re participating in a race, something that many people will never do. But this doesn’t have to be your best run. It’s important to know that this could be the first race of many, and as long as you keep training, you’ll get better, faster and stronger. When you cross that finish line, keep in mind that if you didn’t make the time you wanted, there’s always the next one.
6. Enjoy yourself
A race can be physically taxing, but well worth it. The atmosphere and excitement in the air on race day is an amazing feeling. Look at all the people, the new runners, the seasoned veteran runners, and everything in between. Everyone’s there to do the best they can after training long and hard.
Enjoyed this content? Check out ThinkHealth.PriorityHealth.com for more.
