{"id":29272,"date":"2014-06-23T07:15:47","date_gmt":"2014-06-23T11:15:47","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=29272"},"modified":"2016-07-14T16:01:00","modified_gmt":"2016-07-14T20:01:00","slug":"beginner-tips-running-races","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/beginner-tips-running-races\/","title":{"rendered":"13 Race Day Tips for Newbie Runners"},"content":{"rendered":"
\"Beginner
Photo: Pond5<\/a><\/figcaption><\/figure>\n

So you\u2019ve decided to run a race<\/a> \u2014 congrats! Paying the registration fee is the first and probably easiest step. Now it\u2019s time to get out the calendar and start plotting the next couple of months leading up to the big day. While figuring out training, gear and nutrition<\/a> can seem overwhelming, there\u2019s nothing to sweat \u2014 so long as you\u2019re prepared.<\/p>\n

Stress-Free Prep<\/b>\u00a0<\/h3>\n

Follow these tips to ensure your race day experience goes off without a hitch.<\/p>\n

1. Start simple. <\/b>If you are new to the racing game, your first race should be short and manageable (think: a 5K or 10K), says Olympic medalist in the 10,000 meters Lynn Jennings<\/a>. \u201cBeing a new runner means getting used to a training load, so picking shorter distance races gives you the satisfaction of completing a race without having to train for months,\u201d she explains.<\/p>\n

2. Stay close to home. <\/b>\u00a0Keeping it local cuts down on the stress of travel and all the other unknown variables like where to eat and whether you\u2019ll get a good night\u2019s sleep. First-timers should also consider opting for a smaller race, which means more personal touches such as less crowded roads and easy packet pick up, Jennings says. \u201cYou get easier logistics and no big expos to negotiate.\u201d<\/p>\n

3. Find a plan<\/b>. Before hitting the pavement, you\u2019ll need a plan of attack for getting yourself in race-ready shape. \u201cDo some talking with friends who are [more experienced] runners so that you understand the basics of a training plan,\u201d says Jennings. \u201cNew runners should be conservative with miles, mix up hard and soft surfaces, and take enough rest so that small aches and pains don\u2019t get larger.\u201d\u00a0<\/p>\n

4. Add some speed.<\/b> A good training strategy will also incorporate some faster running, Jennings says. \u201cA credible plan will include all of these elements as well as how to progress as you gain fitness and experience,\u201d Jennings points out. \u201cBeware of plans that promise results. Training effectively is an individual thing \u2014 one size fits all is not a good approach.\u201d\u00a0<\/p>\n

5. Find your glass slipper.<\/b> While it may be tempting to buy out your local running store, there\u2019s no need to break the bank. Good shoes are the most essential place to start. \u201cYou should have at least two pairs of running shoes<\/a> that are just right for you,\u201d Jennings advises. \u201cDon\u2019t pick a pair because a friend has them.\u201d Instead, head to a specialty shop that can assess your foot type, running form and other important factors in choosing the optimal shoe for you. A neutral runner training for a 5K will need a very different shoe than an over-pronator training for their first half-marathon.<\/p>\n

6. Gear up.<\/b> Modern technical wear is another must-have, and can be found on the cheap at local big-box retailers as well as at your local running store. Clothing that is running specific, such as shorts, capris, singlets and other wicking tops will make the going more comfortable. Good running socks are also essential, says Jennings.\u00a0<\/p>\n

7. Log your miles. <\/b>While GPS watches<\/a> are not a necessity, many runners find comfort in tracking their miles and speed with a wearable tech companion. There are also plenty of run-specific apps<\/a> to make the job easier. Or, if you prefer to keep it old school, you can always opt for a basic sports watch, or plain old pen and paper.<\/p>\n

Race Day Tips<\/b><\/h3>\n

As race day draws nearer, there is plenty you can do to cut down on the unknowns and increase your chances of competing at your best. Keep these tips in mind in the weeks leading up to hitting the starting line.<\/p>\n

\"Beginner-Race-Tips-2\"
Photo: Pond5<\/a><\/figcaption><\/figure>\n

8. Study up.<\/b> Getting to know all the necessary race-day details will take the element of surprise out of the equation. \u201cA runner should expect to always find information relating to the date, location, start time and course route on the race\u2019s website,\u201d says Brad Murach, race director of the Columbia, Maryland-based Metric Running Festival<\/a>. It\u2019s also customary for races to send out a more formal guide one week to 10 days out from race day. \u201cThe guide includes information on the location, parking, packet pickup, bag drops, premiums, course information and event rules,\u201d says Murach. \u201c<\/p>\n

9. Learn when and where to drink up.<\/b> In addition to nailing down your hydration plan<\/a> during training runs, it\u2019s important to know you can replicate that on race day. It\u2019s customary for races to list water stop locations, as well as the type of nutrition that will be offered on the course. \u201cI\u2019d encourage all runners to regularly check the website of events because it is usually updated as detailed are solidified,\u201d Murach says.\u00a0<\/p>\n

10. Go with what you know.<\/b> Entering race week, it\u2019s crucial to make proper nutrition a priority. \u201cStick with foods and routines that work for you,\u201d Jennings advises. \u201cThis is not the time to introduce new foods!\u201d (No one wants to have stomach troubles when it comes time to toe the line.) Taking on a longer distance? Read these tips on how to carb load right<\/a>.\u00a0<\/p>\n

11. Rest up.<\/b> Now is also the time to get plenty of sleep, and gently cut back<\/a> on your running volume to get your legs ready for racing, Jennings says. Race nerves may make shut-eye hard to come by the night before, so try to stockpile sleep in the days preceding it.<\/p>\n

12. Lay it out.<\/b> The night before the big day, organize your clothes, shoes and anything else you will need in the race. \u201cIf you want it on race day or think<\/i> you might want it, don\u2019t rely on the race organizers to have it for you,\u201d Jennings says. \u201cBe prepared.\u201d Charge your phone, watch and any other gadgets you\u2019ll be relying on, have your bib and safety pins ready to go, and pack your bag the night before (if bag check is an option).<\/p>\n

13. Leave early.<\/b> Come race day, allow yourself plenty of time to get to the venue so that you aren\u2019t left rushing. To calm your nerves, it can be as simple as taking a deep breath and telling yourself you are ready for whatever comes your way. \u201cStay where your feet are mentally,\u201d Jennings says. \u201cA race is an opportunity to see what happens on that day. Every single runner learns something from every single race.\u201d\u00a0<\/p>\n

Regardless of how nervous or frazzled you might get, remember the race staff is there to help and give you a well-planned event, Murach says. And no matter what, \u201cComing to the race informed, rested and ready will give runners the best experience possible.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

Not sure how to prepare for your first running race? These training, nutrition and day-of tips will help you have a stress-free experience, from start to finish. <\/p>\n","protected":false},"author":47,"featured_media":29276,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6],"tags":[104,110,108,341,357],"class_list":["post-29272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","tag-goals","tag-race","tag-running","tag-tax1living-well","tag-tax2running"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/29272","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/47"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=29272"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/29272\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/29276"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=29272"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=29272"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=29272"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}