Race Day Run Tips

Novice running race day tips (5km -10km -21km)

Never try anything new on race day.

Warm up
Jog walk for no more than 10 minutes then finish this 10 minutes before the start & do not get cold. Keep active
Take care for other runners darting in front of you before and during the 10km

Final drink
250ml of 6% carbohydrate drink win the final 15-5 minutes before the start.
Once you get going our kidneys delay the need to spend a penny.

Feed stations
At the feed stations and watch out for paper cups discarded after feed station that still have some water in them you can easily slip over.

Relaxed run tips
Keep your hands and shoulders relaxed this helps your back and hamstrings stay loose and allow you to stride out.

Rest your thumb on your forefinger with as much pressure to hold a crisp, too much pressure you break the paper thin crisp too little you drop it.
This stops tension in the neck and shoulders & if your hands are relaxed so are your forearms arms shoulders and neck muscles.
Runners who get a tight back can reduce the tension just by this simple run technique.
Female’s runners often get shoulder & neck pain because they have more flexibility in their hips which allows the arms to cross the body more.

Take your time to fit your socks properly and you can use Vaseline between your toes to stop them rubbing.

If you warm up in one pair of shoes then have another for the race put them on at least 15 minutes before just in case they are too tight. |It takes about this long to realise you may need to loosen them.

Breathe in deeply not shallow breaths when you start and your breathing will be fine for the rest of the run.
Try and breathe with the timing of your foot stride.

Drinking on the run
If the drinks are in paper cups squash the cup gently (without breaking it) at the top to make a funnel and pour the water into your mouth side ways – this should stop water going every where and up your nose and stop the water going the wrong way.
Unless it is above 70 degrees and you plan on talking more than 50 minutes most runners can get away without drinking provided you are hydrated before the start.
It is highly unlikely you will lose 3% body weight during a 10km run which will affect performance.

Race timing
It’s better to start further back and work your way through the field if you have the energy later.

Run with.
Older runners tend to lack speed are often more experienced and have better pace judgement.
Ask them long before the start what time are they hoping to do and if that is similar to your target run with them even if the early pace feels easy.
Competition standard
Most races attract the same standard of competitors each year, if you run a similar time to last year expect your position to be similar.
Look at last years result and if you hope to finish in the top 50% seed yourself accordingly at the start line.
Perception of 10km pace
The effort you will run a 10km is at least an 8 out of 10 and can rise to a 9 then 10 out of 10 towards the finish line.
Start off steady and over take than run to fast and have to slow down.

Smile
Don’t forget to smile and not cover your race number at the finish by pressing your stop watch otherwise the official cameras- photo will not be able to see your race number.
Race timing
If you have to wear timing chip around your ankle wear it over your sock (if possible) to avoid it rubbing

Keep cool
Try and stay in the shade if its gong to be hot but do not get cold as this burns up lots of calories needed to complete the 10km

Pace it right
Use the first 1km to warm up especially if it is hot otherwise you will over heat.

If it is cold stay in the middle of a group to be protected from the wind.
Keep an eye out for the wind (you may be going just less than half the speed you would be cycling but you still can save energy running behind a group.
If you run behind and between 2 others runners you are less likely to catch the heal of the runner in front.
Just as in cycling monitor how they run. If the runner in front always goes around a drain cover hole to the right read the road and anticipate what they may do.

Fastest part of the road
Fastest line when running is the shortest legal route (not crossing the white line & avoid colliding with others).
The smoothest part of the road is where the car tires make the tarmac smooth however when it’s wet this is where the water collects.
You can lose grip if the road surface is wet if this happens run on the part that is slightly rougher.

Up hills
Hold back still put in the same effort (same pulse) when running up hills.
Pump your arms up for knee lift not down, work harder once you get over the top its free time running with gravity. Relax your shoulders

Safety pins
Make sure the safety pins are pointing outwards and will not rub on nipples.
When pinning your number on make sure the safety pins are at least 5cm above or below your nipples. When we run our top moves up and down and this can easily rub even if you have a second layer underneath.
It is caused “runner nipple” and can cause the nipple to bleed.

Mark has crossed the finish line in over 1,000 races world wide form the mile to the marathon a triple marathon 78.6 miles.
Mark has a best marathon time of 2:24:40
See you at the races.
Ironmate Mark

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