Your race benefits from a certain amount of adrenaline, but not the kind which comes from desperately seeking a toilet two minutes before the starting gun. Here are ten tips from our team to manage the panic and do the best you can.
1.Get there early
Be informed about the race. This means knowing where it starts and finishes and making the necessary arrangements for transport. Whether it's a big or small race, give yourself at least an hour to warm up and get comfortable with the surroundings.
2.Eat no later than an hour before the start
You can't run without fuel but eating too close to starting time will only cause cramps. Try to eat a carbohydrate-rich meal no later than one hour before the race.
3.For longer distances, have a hydration plan
For races over 10km many people will want to have a drink to stay hydrated. Do you prefer to run with a bottle? Or are you okay with taking drinks at water stations? Decide what you're going to do, and train in the same way.
4.Decide how you are going to run the race
It is impossible to know how any race will go but that doesn't mean you don't need a plan. Do you want to run fast at the start and then ease up, or vice versa? Try not to let the behavior of other runners influence you into changing your plan. For beginners we suggest to avoid running fast at the start of a race. Passing those overenthusiastic people in the second half will make you feel much better!
5. Dress smart
Check out the weather forecast for the day and dress appropriately. Race day isn't for experiments, so wear your tried and trusted gear - not something new.
6.Use other runners to keep yourself going
When you're feeling tired it helps to use the pace of other runners around you to keep going. Another useful tactic is to pick out someone not too far ahead of you and try to catch them, or just maintain the same distance between you.
7.Divide the course
In a longer race, it can be useful to mentally divide up the course in sections. So for a half marathon, you run four times 5km, taking one section at a time. This also works by running to points within view (for example lamp posts or street corners). It makes the distance less daunting and you take the pressure off.
8.Relax
While you might need all the adrenaline you need, being tense and unrelaxed will make you less efficient. Try to do a mental check-over every now and then during the race. Ask yourself: how am I doing? How do I feel? Make an effort to relax your hands and shoulders and your breathing. This will all help you to run easier.
9.Bring support
Run the race with a buddy or try to have some friends or family come to support you. Knowing someone is cheering you on will really give you a boost when you're tiring. It's also easier to run when there is someone at the finish line to share the moment with.
10.No matter if it's your first or 101st race: enjoy it!
Running is to be enjoyed. If you are disappointed by your performance, allow yourself to annoyed about it for a while but then log it and move on. Reading the log later on might help you avoid a similar experience. But keep in mind that everyone has bad days, and the memory will fade quickly when you have another good run!
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Comments
sam mckibbin :
hi i run for my school not as far as that as i think i am probably younger because of the distance but it is good fun and i like it and that is the main thing for me . and by the way i rarely get medals individually and only a few for team races but i hope to qualify for the Irish schools cross country next wednesday and if i do i will be the happiest guy alive so in my opinion it aint about the medals and i would give up the 19 i have for qualifying to the irish .
Feb. 24, 2010
sam mckibbin :
danaii
don't give up i know sometimes it can be painful but just run through it and eventually you
will find it a lot easier and if your not sure save some energy for the run
hope it all goes well ,GOOD LUCK
Sam
Feb. 24, 2010
Renato :
Great article. I would suggest to add step zero: choose a great race: you have a finite number of miles in your knees, choose carefully the marathons you are going to run. RunAbroad.com discusses 101 top races to run abroad and gives the "run down" of each.
Sep. 17, 2009
Stuart Ashley :
I am planning on entering this years London Duathlon with a family member, we are coming all the way from remote parts of the West Coast of Scotland to compete. By making the decision to enter it has already aspired me on to better training sessions and we look forward to being there on th e13th
All the best to all,
Stuart
Jul. 17, 2009
danai :
in 6 days i ve got the toughest race of all my life!pentathlon!i m really good in all except 1km distance running..i will be tired enough to compete 1 km and i am afraid that i will give up..so,any advice???
please..
Jul. 07, 2009
Hii CL :
I never get any medal from running since school time and guess what, I got my first running medal from a 5 km run in March 2009, and that was my 1st attempt. In July, I ran both 5 km and 7.7 in two separate events. I wear my asics to accomplished these tasks. I feel great and satisfy whenever I finish my run. My next objective is to complete a 10 km run.
Jul. 07, 2009
Kristof Neirinck :
Just to share a bit of my experience.
I started the Start to Run schedule (an immensely popular Running "course" to get from 0 to 5 and later even 10,15,... km in Flanders (northern part of Belgium)) as of beginning of March 2009 to stop my lazy & passive life and to start and live life to the fullest.
And guess what? Yesterday, on 1 June, I was able to run 11km non-stop in Kortrijk Loopt (part of the Running Tour in Belgium). Bummer was I only managed it in 1:13:22 (or 6:41 min per km). I only got 759st place out of 787 that ended the show, BUT I can remember doing far worse during training + I wasn't even able to run 1 km only 3 months ago! So, this is real progress on the road to a healthier, fitter, more enjoyable life!
And the best part was, 20 of the 30 that were behind me at the end were passed on the last 600m (steep climb) before the finnish. It feels very good to keep a bit of juice till the end, so you can crush some competitors just to feel very upbeat at then end!
(Haven't been running this with Asics though...)
Cheers & keep on running!
Kristof
Jun. 02, 2009