Running...the Rules!
I always tell my athletes in running group about the rules - we add one each week - and I figured I might as well document them here. In case they need to look them up. :)
Rule #1: No Falling! It's amazing how often runners fall down. Trip on tree routes, uneven sidewalks, slip on wet pavement or just, mysteriously, tumble. Falling is bad for runners. No falling. Eyes open, eyes forward, watch for hazards, warn your fellow runners if you see one. Watch out for fire hydrants and telephone poles and other such.
Rule #2: No Get Smooshed! (That means don't get hit by a car.) We run in an urban area, we often run on the streets. Be aware of cars, warn your fellow runners of oncoming cars. If you're running in the street, run FACING traffic. Left side of the street here in the USA, so you can see the oncoming cars and sidestep them if necessary.
Rule #3: Don't cross in front of the crossing guard! This is a follow-up to rule #2. If you have a group leader, like me, your group leader may step out into the road to stop traffic for you as you run. Don't run between the crossing guard and the oncoming cars! The point of the crossing guard is so the cars see him and stop; also the crossing guard needs to be able to SEE the oncoming cars. If you're getting in the way.... And in a worst case scenario the crossing guard is there to be a buffer between you and the cars. Go BEHIND.
Rule #4: Never do anything for the first time on race day. This one is so important it should probably be rule #1. No new shoes, no new sunscreen, no new foods, no new clothes...if you haven't tried it on a training run then you shouldn't do it on race day. If you always train wearing a hat, then you should race wearing that hat. If you never eat breakfast before a training run then you should NOT eat breakfast on race day. You do NOT want to find out at Mile 17 that Tangerine flavored PowerGel makes you nauseous. Try it in training first...then you can race with confidence.
Find out what kind of sports drink your race is offering at the aid stations: Gatorade? PowerAde? Amino Vital? You can usually find out at least a few weeks ahead of time. Find out not just the brand but the flavor. Get some and try it during a training run; make sure your body is o.k. with it. Then you know if it's o.k. to take some during the race. After a while you'll know how your body reacts to a wide variety of race nutrition.
Rule #5: Know your place. If you get a mile into the race and the people running next to you are Kenyans...you might have gone out too fast. On the other hand, if the people next to you are using walkers...you might have gone out too slow. Be aware of your pace and be aware of the people around you - are you pacing correctly for that part of the race and for how you feel that day?
Rule #6: Hydrate, Hydrate, Hydrate! Most people don't drink enough water when they run; especially in the heat. Some people drink too much. Generally speaking I'd rather have a little too much than a little too little. Be aware of how much water your body needs, don't neglect electrolytes, and make sure you're taking in enough fluids to stay hydrated.
Rule #7: Get your nutrition right. Not just pre-race, but also DURING the race and post-race.
Pre-Race: You need carbs. Carbs are the fuel your body will run on.
During the Race: It's hard to run 3+ hours and not take in any calories. You can take in calories in a liquid, in a gel or in a solid (Cliff Bar?). We'll talk more about that soon.
Post-Race: Recovery. Get protein and carbs to help your body recover from the effort. This is also true in TRAINING runs, by the way.
Rule #8: Plan your race and race your plan.
Rule #9: Respect the Distance. A long run is a long run. Pace yourself and be aware of what your capabilities are. I *ALWAYS* feel great at mile 18. In the past I've gotten cocky and felt like I was going to have a great race just because the first 18 miles went so well. Now I know that while I can appreciate the good first 18 miles, I need to remember I have another 8.2 to go and I need to stay focused.
Rule #10: A little prep work makes for easy cooking: (Lay your stuff out the night before!)
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