PT Recommended Tips for Race Day!
April 11, 2017
- Be prepared and lay out everything the night before that you will need for race day.
- Stick to your routine. Do not try anything new for breakfast, clothing, shoes, etc.
- Eat a highly digestible breakfast a couple hours before the start. Something like toast and jam, a banana or a bagel with a little peanut butter.
- Arrive about an hour early so you can park, potty and pick up your race packet without stress.
- Warm up about 30 minutes before the race. For a 5K, you can spend 10 to 15 minutes walking and/or easy jogging. For a half, walk and jog for 5 to 10 minutes.
- Sip water as you wait for the start. During a 5K, unless it’s super-hot, you can skip water on the course. For a half, take in water as needed. Drink plenty of water afterwards.
- Line up appropriately at the start. Unless you plan on finishing in a top spot, start midway to further back.
- The first mile should feel comfortable so start slower than you think you should!
- Break up the race mentally into thirds: 1. Keep it easy; 2. Hold pace; 3. Push and end with a strong finish.
- It’s okay to walk through the aid stations while hydrating
- When walking, keep it brisk and make sure you pull away from other runners and no one is behind you.
- On the course, run straight and avoid weaving in and out of people and taking wide turns.
Being a runner myself and working with many runners who have experienced running-related injuries continues to fuel my passion for helping my patients achieve their running goals. This is why I proudly offer a FREE Running Assessment at Foothills Physical Therapy and Sports Medicine Center to any runner in need of a tune-up, suggestions for recommended footwear for your foot type and assessment of any aches and pains that maybe keeping you from running. My goal is that not only you have a great race day but also a healthy and injury free running career.
Call Foothills Physical Therapy and Sports Medicine Center at 865-573-6458 to schedule your Free Running Assessment today!
Thank you for taking the time to read these recommended tips for race day. I wish you the best of luck whether it is your first race or your 50th race it is always a great feeling when you cross the finish line!
Amy Myers, Doctor of Physical Therapy| 865-573-6458| firstname.lastname@example.org|www.foothillspt.us