As the wind hits you face-first, the music takes over the beat of your pace, and the sights around you turn into a blur, you can’t help feel a sense of accomplishment as you run down your weekly path. Whether you are a competitive runner or a hobby runner, you are still an athlete, and you have yet to achieve some of the greatest tests of strength. When it comes time to compete in a race ― whether it be a 5k, 10k, half-marathon or a full marathon ― it is crucial to train hard so you can run harder. A common mistake people make is to not adjust their diets, running and workout schedules and clothing needs to meet the requirements of whatever races they choose to compete in.
Determining your diet
Nobody loves food more than athletes, and for good reason. When it comes to exercise, especially when you’re training for distance races like marathons, it is crucial to fuel your body efficiently to maximize your abilities. Say hello to carbohydrates, your new best friend. Throughout your training, you want to fuel yourself for long runs, and that means filling your diet with more carbs than fats. Without the proper nutrition, you won’t have enough energy to finish your race in the time you want.
Doug Flemons, professor of Family Therapy in the College of Arts, Humanities and Social Sciences, is an avid runner, and usually competes in the annual Shark Shuffle 5k, among other races. He generally runs 3.1 miles three or four times a week, and sometimes doubles the distance, depending on how he feels during his runs.
Although most people talk about carb-loading before a major event, Flemons said that processing and digesting food is different for everyone. In his case, Flemons doesn’t eat within the two-hour time frame before a run.
“I end up feeling more comfortable if I don’t eat before my run,” he said. “But my daughter runs, and she doesn’t have a problem eating right before she runs.”
Just as important as food is hydration. When you’re running, you lose a lot of water weight through sweat, so you have to make sure that you remain hydrated through the duration of the race. Most people don’t take water bottles with them during their runs, so the best way to ensure success is to drink plenty of water all day, every day.
Training time
Even though you’re training for a race, it doesn’t mean you run every day. Unfortunately, running is pretty hard on your body, which is why it’s good to include cross-training and rest days in your running schedule. Rather than run every day, come up with a set schedule for the week. For example, you could choose to do your longest runs on Sundays, mid-distance runs on Tuesdays, long distance runs on Fridays and short distance runs on Saturdays. On your off days, try doing yoga or other cross-training activities, such as lifting weights or swimming.
For Flemons, he finds it most beneficial to run every other day and to cross-train at the gym on off-days. He’s ran for about 25 years and said that a new technique that he’s found very beneficial is doing core exercises, which he learned about from his daughter, who is on a cross-country team.
“She was absolutely right,” he said. “I can feel it…It feels that my core is supporting what I’m doing. I’m able to run with more control and more efficiency.”
Participating in physical activities other than running allows your body an active rest period and decreases the risk of injury. Distance running puts a lot of stress on your hips and knees, and doing activities, like yoga, allows you to stretch your muscles and prevent injuries.
Dress for success
Depending on when your race is, you’ll want to purchase running gear that suits the environment. If you plan on running a race in South Florida during the winter months, don’t be mistaken by the normally hot weather. It’s often very cool in the morning – when most races begin – and gradually becomes warmer throughout the morning. To ensure that your choice of clothes doesn’t hold you back from crossing the finish line, take these options into consideration:
- Buy new running shoes one or two months before your race. You want your shoes to be new enough that you feel ready for the race, but not so old that you’re still trying to break them in on race day.
“Running shoes wear down faster than I’d like them to,” Flemons said. “When they start to wear down, I begin to feel it in my shins and in my hips.”
- Flemons, who runs between 12 and 15 miles a week, changes his shoes about every six months. He said he goes to stores like Running Wild or Runners Depot to have them evaluate his shoes so he knows what kind of shoes will best benefit his strike pattern, or how his feet hit the ground on his runs.
“I just trust them,” he said. “My experience is that both Running Wild and Runners Depot are really terrific. [The staff] are runners and they’re not going to sell something you don’t need.”
- Your feet are your babies, and you want to make sure that you take good care of them in order to succeed in your race. Avoid 100% cotton socks, as they not only make your feet extra hot, but also cause blisters and absorb water. Instead, go for socks made from synthetic materials, like polyester, acrylic and CoolMax.
- Wear shorts or pants specially made for runners. They often are made with dri-fit technology, so they won’t absorb all the sweat from your run or water if it rains.
- For ladies, wear a sports bra that is comfortable and supportive. Just about every woman knows how uncomfortable an ill-fitting bra can be. Make sure that you wear a bra that will make you as comfortable as possible and support you during your run.
Whether you’re a beginner or a runner as old as running itself, proper training is always necessary. Exercise, especially running, is great for your health, but without the proper nutrition, exercise training or clothing to protect your body, the results could be disastrous to your physical health. Run often, run long, but never outrun your love of running, and never run out of smart decisions for your health.
