Runner's tips for race day

Getty Images

When training for a running event, or on the day itself, particularly as a new runner, it is important to start smart and not do too much too soon.

You need to gradually build up to your running distance and stamina. Here are my top tips to help you get started:

RUNNING TIP 1: Stretch

Runners often get tightness in certain running muscles, like the gluteus maximus, that can lead to inefficient movement patterns. So stretching throughout your training program is important to ensure you maintain flexibility and help reduce the risk of injury. These yoga poses for runners are also beneficial before and after the race.

RUNNING TIP 2: Maintain good cadence

Maintaining a good cadence can also help with preventing injury. Running with shorter, quicker strides will mean that your body spends less time in the air, which in turn leads to less impact when you land. In an event such as The Age Run Melbourne 10km event, you could expect that you will be hitting the ground approximately 10,000 times, so lessening the impact is important.

RUNNING TIP 3: Be informed about the race

Know where its starts and finishes, best transportation methods to the race, how long is it going to take to get there. Give yourself an hour to get used to the surroundings and warm up.

RUNNING TIP 4: Have a hydration plan

For longer distance have a hydration plan. Are you going to run with a bottle or will you just take drinks at the drinks stations throughout the course.

RUNNING TIP 5: Know your race plan

A race plan is important to control your initial speed. Decide what this will be prior to the race. Many runners, particularly those new to fun runs, often get caught up with the other runners and start the race too quickly.

RUNNING TIP 6: Divide the course

For longer runs, it can be beneficial to divide the course into sections. E.g. divide the race into 5km blocks or identify landmarks along the race course and focus on running to those points. Try doing this in your training as well.

More: "Don't go in so hot!" And other running tips from Kirsty Godso

RUNNING TIP 7: Bring a cheer squad for support

If possible run the race with a friend or have some people cheering you on and supporting you, this can really provide a boost, particularly in later stages of the race.

RUNNING TIP 8: Get your nutrition (and carbs) right

Distance runners obviously need plenty of energy for their competition and training workloads. As such, the main focus of a distance runner’s diet should be one high in carbohydrate.

Carbohydrate is the key fuel source for exercise, especially during prolonged continuous or high-intensity exercise. The body stores carbohydrate as glycogen in the muscles and liver, however its storage capacity is limited. When carbohydrate stores are inadequate to meet the fuel needs of an athlete’s training program, the results can include fatigue, impaired performance, and a reduction in immune system function.

It is extremely important for anyone training for running race to ensure that their diet includes adequate carbohydrate, as well as moderate amounts of protein, healthy fats and plenty of fresh fruit and vegetables to ensure sufficient energy, body function, muscle repair, and an adequate supply of vitamins and minerals. A great way to carb-load the night before a race is a low-fat pasta dish. One of these sandwiches is also a great idea during the day.

RUNNING TIP 9: Most importantly...

It’s a fun run, enjoy it!!!

Related:

- Core workout for runners
- How to embrace winter workouts
- Quick exercises for a total body workout
- Diet or exercise: which works better?