How to run a race
From WikiRun
Contents |
Sleep
It is recommended that a runner gets at least two consecutive nights of quality sleep before a big race. Because runners may have to wake up extra early on race day for an early morning race, a full night of sleep two nights before the race is especially imporant.
Carbo-loading
Many runners, especially marathoners, take part in a pasta meal the night before a big race. This is thought to load the muscles with glycogen for the race. It should be noted that overeating is a common mistake that runners make. The meal should be the the runner's normal portion size.
Warm-up/Morning Pre-Race Run
Many distance runners will go for a short (~10 minutes) run a few hours before their race to supply the legs with blood to help accelerate their pre-race warm-up.
Pre-Race Meal
A runner should eat at least 3 hours before a race. This will allow enough time to digest and distribute the nutrients from the meal. For those with sensitive stomach's, try avoiding dairy products (especially if you are lactose intolerant) as well as those high in fiber starting the day before. Also it is common for runners to be too zealous and over-hydrate before a race.
Warm-Up
Usually started 40-60 minutes before a race, a runner will go for a short run ~20-30 minutes followed by dynamic and static stretches, and strides.
Race procedures
Prior to race day, verify the schedule for packet pickup. Some races do not offer race day packet pickup, and for races that allow for pickup on race day, do not wait for the last minute rush.
Races scored with tear-off tags
| For races that do not use transponder timing, each runner will be issued a tyvek square race number with a perforated tear-off tag on the bottom. (The race number is sometimes incorrectly referred to as a bib.) Check the tag to make sure that the correct name and age is on the tag. (Report any mistakes to the registration desk, because writing a correction on the tag may not be reflected in the computer data base.) The square will have four small holes on the four corners of the portion above the perforation, and four safety pins should be used to secure all four corners. (Using fewer pins runs the risk that the number will flap up and be unreadable.) The large hole in the tear off portion below the perforation should not be pinned to the runner. Do not tear off the tag before you cross the finish line. Affix the tyvek square to the front of the runner, so that race officials can read the number as the runner approaches the finish line. A runner wearing multiple layers of clothes should pin the number to the outer most layer so that it will visible at all times. |  |
After the runner crosses the finish line, it is important to keep moving down the chute without changing the order of finish at the line. At the end of the chute, the tag will be collected for scoring. In many races, separate chutes are used for men and women, so runners should be mindful of course marshalls directing runners to a particular finish chute.
Races scored with transponder timing
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For races which use transponder timing, the runner must affix the timing transponder (chip) to the laces on one shoe. Some systems use disposable tags, but others have reusable transponders which must be returned at the corral beyond the finish line. For transponder timed races, if a runner is issued a number, it should be pinned in the same manner as a non-transponder race. However, the tyvek square may not have a tear-off portion. |
Race start
Most races encourage runners to line up according to anticipated pace. When a slow runner starts the race too close to the front, he/she blocks other runners. Some large races have designated corrals for different pace groups, and in such races, it is important for all runners to start in the designated corral or one for slower runners.
Water stops
Most races provide water or sports drink at designated points on the course. When fluids are dispensed in paper cups, grab the cup from the race official, and pinch the rim to make a smaller diameter opening. Use this smaller "spout" to pour the fluid into the runner's mouth and try to avoid stopping or walking at the water point.
Races longer than 10K typically offer both sports drinks and water at water stops. If you are running a marathon or other race that will take hours to complete, consider replenishing electrolytes and carbohydrates by either drinking sports drinks at the water stops or by drinking water to wash down a gel pack. (It is not necessary, and may be counter-productive, to use both sports drinks and gels during the same race.) When preparing for a marathon, try to determine the brand of sports drink offered, and drink the same brand during training runs to grow accustomed to it. If the sports drink is too concentrated, try diluting it by also taking a cup of water at the same stop.
Although these designated points are called "water stops," most runners do not stop. With practice, a runner can learn to go through the process without stopping. However, novice runners can make the mistake of swallowing air when trying to drink fast, resulting in distress later in the race.
In general, it is advisable to practice a water stop technique during training runs before using it in a race. Most marathons announce which sports drink will be served, and a runner should try that specific brand of drink during training runs before the race. Similarly, the runner should practice drinking from a paper cup while running. Even with practice, a runner needs to be mindful of unexpected conditions such as improperly mixed sports drinks on the race course (resulting in too high a concentration), which require drinking additional water to avoid distress.