DAC Run Club

How to run a great race

All your months of hard training being displayed in one race can be daunting. That is why it’s important to prepare yourself mentally and physically for race day. On race day there will always be unexpected surprises. Instead of letting these surprises cause anxiety, be flexible with your situation. Prepare yourself for any circumstances and do not be afraid to adjust your plans on race day. It’s true you want to run your best time possible, but that means taking into account weather, other runners, injuries, nutrition, and clothing.  For example, if you have set mile splits you’re planning on running and race morning is unexpectedly hot allow yourself to start with slower splits to account for the heat. If your body is feeling tight and sore, give yourself more time to warm-up and stretch before the race. If you feel pre-race jitters, practice calm breathing and positive thinking. Picture yourself having a great race. Realize that in marathons it is common to begin slowly due to the amount of runners in the race. Do not worry about running too slowly, instead be appreciative that you’ll have more energy to use later in the race after the pack has spread out. The first half of your race listen to your body, run calm and steady. The second half of your race, compete. Pick up the pace and push your body. This is when it becomes important to give yourself positive self talk, “I feel strong, fast, and light” or “I can catch that guy”. Setting small goals such as running a certain pace for your next mile or catching the pack in front of you can be a great incentive to keep pushing forward as well as an excellent distraction from pain. These small moments of planning will give you the confidence to run a fantastic race.

Erin Marston, DAC Run Club Coordinator

For more coaching tips and advice contact erindmarston@gmail.com