Marathon season is upon us with our group marathon coaching program, In Flight Running, kicking off our season last Saturday, May 30th. One thing we really focus on when coaching road racers, half marathoners and marathoners is racing. So much in fact that we almost require our runners to get out and race about once a month gradually racing longer distances as their marathon or half marathon goal race approaches. After all the end result of 35 weeks of training with our group culminates in running the Houston Marathon, Houston Half Marathon or another major fall or winter race. Learn how to race the shorter race distances during your training season and you will perform so much better when it really counts for that big goal race.
Racing Tips To Put Into Play
Below are some racing tips to put into action to get a quicker time and have a much better race experience. Whether your next race will be your 1st or 100th, one thing we have found is that every time you run one you learn something new. Just go out and race and stay loose and see what you can do (no pressure really).
Start Slow … Build Into Your Pace…Finish Fast
Your 5K pace should be about 10-20% faster pace per mile than your weekly long run pace(assuming you are running your long run slow enough). So instead of running in 1st gear like you do during a long run the race should be run in 3rd-4th gear. For those of you who are not sure what pace you can hold we recommend going out with a comfortable pace for mile 1, build into your target pace for mile 2 and determine at that point if possible you can push yourself during the final 1.1 miles. If you have some fuel left in the tank kick it towards the end.
Anticipate Course Turns
Read the race website, brochure or race packet info so you are familiar with racecourse turns. Anticipate every turn on the course and position yourself ahead of time in the inside lane in the direction you are turning. This ensures that you are not running more course distance than necessary and helps you avoid traffic along turns on the course.
Avoid Running On Crowned Part of the Street
Avoid running on the banked edges of the street as much as possible or risk tripping on street debris or causing tightness or injury to the ankles, hips and calfs. Normally you want to stay in the middle of the course except when you anticipate a turn, then shift over to the side until you make your turn and then return back to the middle of the course. Stay on the flats whenever possible.
Minimize Lateral Movement
The shortest distance between point A and point B is a straight line and this is no different when running a race course. Run in the center of the course in a straight line as much as you can. Don’t zig zag around other runners too often or you will waste valuable energy and add net mileage to your race. Save lateral or side to side movements for real important stuff like heading towards porta cans, water stations, course turns or a friend or relative in need of a high five.
Taking Down Water During the Course
Unless you plan on winning the race we recommend that you take some water down before the race and hit at least one water stop during the race. A 5K is a very short distance race at 3.1 miles so most runners will only need water somewhere in the middle of the course. When it is really hot you may find yourself taking down more fluids more often. After the race take down some water and an electrolyte like Gatorade. Many races have a free sports drink available after the race or offer free juices and snack to help your recovery.
Use the 2/1, 3/1, 4/1 or 5/1 Rule If Needed
If you are a beginner runner or go out too fast and are running out of gas in the middle or end of the race use a 2/1, 3/1, 4/1 or 5/1 routine. This is when you run for 2-5 minutes at a time with a 1 minute brisk recovery walk or jog in between sets of running. This will not totally kill your time and allow you to keep moving so you can finish strong and gracefully.
Smile Whenever Possible!
Especially as you approach the finish. Some 5K races will snap photos of you during the race. Even if you feel terrible you can never go wrong with smiling. For you running newbies this racing thing will get easier down the road. Trust me! :<)
Celebrate Every Finish Line Victory
Crossing the finish line of every race is a big deal and a chance to practice your Marathon or Half Marathon victory dance. Think about all of the poor soles who are still sleeping in while you are a sweaty mess running a race at sunrise. Savor your finish line moment every time and thank God for it as many are not physically able to do what you just accomplished.
Hang Around Afterwards & Have Fun!
Many races offer free food, beverages and sometimes beer if you can believe it. So cool off, get something to drink and eat, hang out, get to know your fellow runners and stick around for the awards ceremony.