She Strengthens

First-Time Runner? Here’s What You Need to Know

Signing up for your first road race can be both exhilarating and intimidating. While no race is a walk in the park, there are some common pitfalls that newbie runners can avoid with some insider knowledge. We’ve gathered tips from seasoned runners, coaches, and professionals to help you prepare for your debut race.

Fuel Up Right

Proper hydration and nutrition are crucial for a successful race. Here are some expert tips to keep in mind:

• Avoid the chaos at the front of the water stations and head to the back of the line for a smoother experience.
• Grab your water and quickly move to the opposite side of the course to avoid congestion.
• Salt is essential for replenishing lost electrolytes, so don’t be afraid to grab a packet or two.
• Bring your own energy gels to ensure you have a steady supply of energy.
• Be mindful of freezing gels in cold weather and keep them close to your body to thaw them out.
• Avoid mixing Gatorade and energy gels to prevent stomach upset.
• Consider trying S!Caps electrolyte tablets for an alternative to sports drinks.

Bladder and Bowel Issues

Let’s face it, running can be tough on your digestive system. Here’s how to minimize any discomfort:

• Reduce your veggie intake a couple of days before the race to limit GI distress.
• Ladies, learn the art of quick and easy peeing – it’s all about the angle!
• Take your time at the start line to ensure your bladder is happy and relaxed.
• Bring your own toilet paper – trust us, you won’t regret it.
• Be prepared for unexpected bathroom breaks and test out your diet and hydration beforehand.

Clothing Considerations

Your outfit can make or break your race experience. Here’s what to keep in mind:

• Trim those toenails before race day to avoid bloody toes.
• Test out your gear and clothes beforehand to ensure they’re comfortable and functional.
• Bring clothes you can ditch at the starting line – they’ll be donated or discarded anyway.
• Wear waterproof gloves in winter races to keep your hands warm and dry.
• Compression sleeves are actually arm warmers – who knew?
• Gentlemen, don’t forget to wear Band-Aids on your nipples to prevent chafing.
• Ladies, lube up with Body Glide to avoid crotch chafing.

Get a Mental Edge

Your mindset can be just as important as your physical preparation. Here’s how to stay focused:

• Don’t stress about sleep – as long as you get enough rest two nights before, you’ll be fine.
• Be nice to people at the starting line – it can calm your nerves and make you feel less alone.
• Try to ignore mile markers – they can be mentally torturous.
• Save your favorite workout songs for the end of your playlist – you won’t hear them with the crowd noise anyway.
• Smile for the cameras – it’ll make for great Instagram photos!

Running the Race

It’s finally time to put all your preparation into practice. Here’s what to keep in mind:

• Beware of adrenaline – it can make you start out too fast and burn out later.
• Pay attention at the start line – it can get crowded and frantic.
• Stash some cash on you in case of an emergency.
• Your GPS watch might not give an accurate pace – use a lap or stopwatch instead.
• Know your route and let people know where you’ll be in case of an emergency.

Finish Strong

You’ve made it to the finish line – congratulations! Here’s how to wrap up your race experience:

• Take the next day off work – you’ll need it.
• Be prepared for sore arms and shoulders after the race.
• Don’t eat all the snacks immediately after finishing – give your body time to recover.
• The finishing chute can be long, so be patient and enjoy the moment.
• You’ll probably do it again – and again, and again…