10 Tips for 1st Time Racers

Running your first long distance race this fall? Many of my friends have signed up for their first races this year, and I’ve been getting tons of running-related questions... from chaffing to pacing to actually finishing. So here are a few of my top 10 tips for surviving your first race.

(Disclaimer: I am by no means an expert and am just offering advice on what has worked for me. Feel free to add your own two cents as well!)

1- Pick a race—and sign up! Having a goal is really important to me and picking a race always makes it more exciting. If you can, pick a “destination race,” where you combine a race goal with a cool location, maybe somewhere you’ve always wanted to visit. Hawaii, anyone?

2- Pick a training program—and stick to it! My favorite training guides are Hal Higdon’s—they’ve helped me achieve personal bests in many races, and I’ve never been injured when following his schedules. Another program I’ve considered is the one from the book Run Less, Run Faster (a good alternative if you want to run only 3 days a week to train for a race). Having set distances to cover and knowing exactly how far or how fast I have to run helps keep me focused and disciplined.

3- Find a support network—and tell the world! I usually tell my friends and family about my race right away and give updates on my training—it helps hold me accountable, and I can always use the support and encouragement (thanks, guys!). I love running magazines and find the running community extremely supportive. I once sent an email to Rachel Toor, a columnist for the Running Times, to tell her that I really love her writing—and she actually wrote me back and gave me tips for my next race!

4- Go shopping! A good pair of running shoes fitted for your foot type and gait is essential. I suggest going to a specialty running store and have them fit you for the right shoe. I’m loyal to my Asics Gel-Nimbus because I have high arches and supinate a little, but every runner is different, and you might have to try a few different kinds until you find “the one.” Also, dri-fit running clothes (love Nike) with quick drying fabric will make your runs much more comfortable (stay away from cotton!). A tip to prevent chaffing: get some Body Glide and apply generously to troublesome locations. Some people also use Vaseline.

5- Stay hydrated and well nourished—but in moderation! Don’t drink too much water before you go out for your run or you might have to get “creative” on the trails. And don’t overeat just because you’re exercising more. Remember that 1 mile equals about 100 calories. So a three-mile run may make you want to eat a hamburger the size of Texas, but you only just burned the caloric equivalent of a bowl of cereal with milk. :)

6- Get some rest! You’ll be putting your body through a lot so make sure you’re recharging your batteries with a good night’s sleep. At the peak of my training, 8-hours is a must. And if you’re extremely tired and sore, listen to your body and take a day off. It’s better to be cautious than injured!

7- Don’t be a baby. Running isn’t easy... and even if you’ve been doing it for years and years, it’s never really easy. Getting used to a new routine is tough. Training for a race gets progressively harder as your mileage increases. But your body will adapt, you will get stronger, and eventually be able to do things you never thought you could!

8- Carpe diem! One week at a time, one day at a time, one mile at a time. I try to resist the temptation of looking at what’s ahead in my running schedule. Seeing that in only two weeks I will be doing a 60-mile training week is pretty scary.

9- Buy a running watch. I love the Garmin Forerunner 305—it’s an older model, but it has everything I need. The newer models are great too, and as long as they have a GPS to track my speed and distance, I’m happy. Having a GPS watch completely changed my training—because now I know exactly how far I am going and how fast. If this is your first race, however, please please do yourself a favor and don’t worry about a time goal!

10- Never try anything new on race day!!! Race day is not a time to experiment. This is not the time to test our your brand new pair of shoes or shorts. Do not eat an exotic meal the night before. Do not try salt packets if you’ve never had them during a long run (a friend did that and was violently sick on the course). Stick to your routine. Eat the same things you ate before your long training runs, wear the same old running clothes, use the same running gadgets. Trust me on this one, you do not want to find out during your marathon that your brand new cute-as-can-be pink Nike shorts are too short and rub you the wrong way for 26.2 miles. That’s a loooooot of rubbing!

Got any tips? Let me know what you think and what has worked for you!