By Dr. Aaron Case BSc, DC (October 2006)
Fall is a time of year when many of you will be preparing for a running or walking race. To best prepare yourself for this experience, read the following ten race strategies that I have learned from fellow runners and my own experiences:
- Avoid any new food types or amounts before or during the race.
- The sleep and meal two nights prior to the race is more valuable than the night before.
- Review the race course so you know where the water/gel stations are located.
- Crumple up your bib number into a ball and uncrumple it before you pin it on your shirt – this prevents it from tearing during the race.
- Remove any rocks or dirt from the inside of your running shoes (a piece of sand will feel like a piece of glass after a few kilometers).
- If you wear a pace band on your wrist, secure it by using tape.
- When racing, make the distance you travel as short as possible –remember, the shortest distance between two spots is a straight line– keep this in mind when preparing for turns on the race course.
- Wear gloves, a garbage bag or old clothes at the start line and throw them away once you warm up (race organizers give these to charity).
- Ensure your toe nails are cut short and use a nail file to create smooth edges to prevent any cuts and bruises on your feet.
- During and after the race, appreciate and thank the volunteers (when physically possible).
- After the race, reflect on the experience and write down your own race strategies to review prior to your next race (If you want to share your tips with others, please email them to me).
