Race Day Tips

So you have been following your training plan and are ready to toe up to the start line and get running on your big race....Here are a few tips to get your body and mind in tip top shape so you can run with confidence and finish with a smile.

>Get a good nights sleep two days before your race. I know it's not really a race day tip, but it will surely help you to show up feeling fresh. Most of us will have a tough time sleeping the night before a race because of nerves or just excitement, so making sure to rest up fully the night before will get the energy stores recharged and ready to rock.

>Get up early race morning to fuel up, hydrate, and prepare for the race. You want to give yourself plenty of time to eat and loosen up and use the restroom before you head out to the race. Race day is your fun day and should be enjoyed so you don't need to add extra stress by being late and trying to rush through traffic and crowds near the race venue.

>Have a race plan. Write down your goal pace and break down where you want to be in each section of the run. Normally it is good to start a bit slower and build up your pace along the way and try to finish the last part of the race at your full race intensity. Having even a basic plan will help keep your mind focused and make the race go by quickly.

>Hydrate. The day before the race you should be drinking water constantly. You don't need to overdo it but make sure you have water with you and keep sipping all day. Have a big glass of water in the morning, but again not too much or you will be stopping at every port-o-pottt along the race course. All races will have water along the course, so know where they will be and use them.

Now get out there and have some fun!!

Motivation and You

 
 Where do you get your motivation? Have you ever stopped to think about it?

   I think about it a lot when I am running, especially on those tough days when I'd rather be eating chips and watching T.V. than doing hill sprints or an endurance run. Sometimes it helps to reaffirm why you do what you do to keep your mind and your goals locked in to a single unit of "getting it done". Listed are a few of the motivations that drive me to run. Take a look and then think about your own.

Internal

~Running makes me feel good and keep my mind sharp
~Achieving a goal that I set gives me a great sense of satisfaction
~Proving to myself or others that I am strong enough to persevere
~After a run I feel more calm and centered

External

~Running keeps me in great shape
~I love to see the progress of running faster/farther that I though I could
~Enjoying the seasons by being outdoors
~Inspiring others by leading by example

These are just a few of the many motivations that drive each and every one of us. Many times it is as simple as reviewing your motivation to keep yourself moving toward the goal of being the best runner and person that you can be.

The importance of running shoes.

                            

The importance of running shoes.

  There is no piece of running equipment that is more important that your shoes. Having a good pair of shoes that fit you well and that are in good shape makes a big difference in your comfort and form. Modern running shoes are build to help support your legs and feet to aid in lessening the impact on your joints and muscles which will get you running longer more comfortably and recovering faster afterwards. There are a lot of different brands and styles (not just colors, but how they react with your feet) to select from and it can be a bit overwhelming. The best place to start is at a good running store. First off, they will carry the most trusted brands of running specific shoes, and secondly, the staff are very knowledgeable about what models are made for what style of running. They are usually avid runners themselves and can give you fantastic advice about running gear and local races and much more.

  It all starts with the fit. When you go to purchase a new pair of running shoes, be prepared to try on a few pairs and actually run in them. The staff will ask you about your experience level and what you plan to use the shoes for (casual training, 5K, marathon, trail, etc) and then observe you running on a treadmill to see if you need extra support for feet that turn slightly in or out. Then they will have you try the models that best match your level, goals, and running style. The key is to choose with your feet, meaning that you want to pick the shoes that feel the best regardless of how they look. I know we all want to look the best when we are out on the running path cruising along, but it is more important to have shoes that fit well and help you reach your fitness goals then ones that look great but leave your legs and feet sore and blistered after each run. 

  You should get new shoes about every six months if you run consistently, or at least once a year if you are casual runner. If you can't remember when you bought the shoes that you are running in now, you should probably get a new pair. You will be surprised how much better a good and new pair of shoes will feel on your runs. 

  There are now quite a few great running stores to choose from. Listed are a few of my favorites:

http://www.runningawaymultisport.com/

http://www.fleetfeetchicago.com/

http://www.universalsole.com/