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Posts Tagged ‘race tips’

Tips to Start Trail Running

Monday, April 13th, 2009

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So you want to be a trail runner.  Sure, we all do, but you can’t just start running on trails to be a trail runner.  Well, I guess you can.  But, you won’t get the most trail training out of it, run your fastest, or work the right parts of your body unless you practice trail running first.

The first thing you need to do is “train as you fight.”  If you want to begin trail racing then you should start by practicing running on trails.  When training you want to try to simulate the same conditions you will experience during your trail race.  If you think it’s going to run on race day, bring a hose and wet down the trail on your next practice run.  If you think it is going to be hot on race day, wear a lot more layers of clothes.  Try to replicate how you will be feeling on your first trail race during your practice trail runs.

The biggest physical difference is that you will have more lateral movements when trail running.  In trail running you use your peripheral muscles around your ankles and hips more, also your quadriceps and glutes.  So, although you may develop larger ankles, or cankles, from trail running, you will also develop larger glutes which are perfect for sitting on.  It’s like having a cushion whereever you sit down!

The fact is that trails are never perfectly smooth, that’s what asphalt is for, so you will almost never be running at your perfect stride.  Get over it and grasp this concept before hitting the trails.  You will constantly be ducking and dodging low branches, overgrown brush, and low flying birds.  It’s going to slow you down.  Don’t worry, just don’t be surprised and be ready to react.  It’s all part of the fun!

Try to determine your trail race to road race ratio.  If on average you run 4 miles in 30 minutes on the road and 35 minutes on the trail then your trail to road ratio is 1.166 (35/30).  You can use this to determine your goal for a 10k trail race by taking your 10k road race time and multiplying it by your trail to road ratio.  So if you aim to run a 10k in 45 minutes on the road then your goal for a 10k trail run should be 45 x 1.166 which is 52:30.  I know, homework sucks but it will help you in the long run.  Trust me.  I know all about the long runs.

Recon the Race Course

Saturday, March 28th, 2009

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Here are the best ways to recon your running race course, utilizing my military training with running experiences, to help you do the most effective route reconnaissance.  There are four types of recons:  map, ground, foot, and aerial.  Sorry Rocket Man, but capital probably limits you from doing the aerial type of recon so we’ll just stick to the map, ground, and foot recons.  The foot recon is the most preferred method but map and ground recons can be fine substitutes.  If you listen to me you’ll have the best information possible going into the race, Private First Class Runner.

Map Recon: These days there are numerous sources on the Internet to find any type of map.  When I was deployed to Iraq we would even surf google maps to see if there were any bad guys cruising around the streets.  Not really Grandma.  Seriously though, first you need to get a map of the race course from the race website.  These courses are very well drawn out with street names although some smaller races may only have directions in text.  If this is the case, then go to google maps and print off the area your race runs in.  Then take a highlighter and draw out your course.  Isn’t it fun to make crafts!  If you want to mark the distance on your paper map, take out a pieces of string along the route and compare this to the scale at the bottom of the map to measure your distances.  Or you can just got to mapmyrun.com and do it on the computer.  That’s all that website is good for though.  Come back to seriousrunning.com for all things running…minus mapping capabilities.  It’ll come.  Do beware though, the distances on these mapping programs are not very accurate.

Ground Recon: Get a course map and hop in the car to drive the race route.  Make sure you start a new trip on the odometer so you know your distance.  Point out your the easily identifiable landmarks to give you an idea of where exactly you are while running the course.  While racing you always want to maintain situational awareness.  Always know where you are and your estimated time on target.  As you are driving, visual how you will be feeling and what will be going through your head at certain points along the route.  Utilizing this recon technique at night doesn’t make much sense unless you have night vision goggles…or live in Alaska.

Foot Recon: Find out the race course and go for a run.  Try doing it by yourself.  Don’t race it.  Take it easy.  Take is slow to see everything around you.  Focus on what you will be feeling at which points.  Notice all of the hills that you will have to run up.  Notice of all the downhills you can pick up some time on.  Think about the other runners.  Where will they probably be tired?  This is where you want to make your move.  Make sure you don’t put your move point too far from the finish.  You want to be able to make your move earlier than the other runners and sustain it.  The best way to learn is through experience.  Get some ORT, On the Route Training.  The Army is into the whole “acronym” thing.

See you on the objective!

Tips for Running a Marathon

Thursday, March 26th, 2009

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One of my friends from the Army was telling me that he is running a marathon this weekend and his goal is to run it in under 5 hours.  Sometimes I forget that there is a whole group of runners out there who’s only goal is to finish the race.  That’s not a bad goal to have, a marathon is a difficult endeavor and not everyone can do it.  Here are some tips for running a successful marathon.  Just remember, it’s not how fast you run, it’s how you finish the race.  A smile and still standing is optimal.

Hydration is probably the most important factor to running a successful marathon (assuming you’ve trained and have the right mental frame of mind going into it).  It is important to start hydrating for a race about a week prior to the event.  Try to alternate between Gatorade and water in order to get the right amount of electrolytes.  It is possible to over-hydrate so don’t put down more water than your body needs.  Only drink water and Gatorade the week before the race and don’t drink anything that will dehydrate.  You can concentrate on dehydrating when are ready to celebrate your accomplishment.

In addition to increasing your hydration intake, you need to load up on carbs.  Doesn’t that sound fun?  You also need to try to get some protein in there.  I typically pay attention to this about 36 hours prior to the race.  I feel like any earlier than that and you use the energy doing other things and the nutrients pass through your body by race day.  But then again I eat spaghetti every night anyways so its tough to tell.  Some nights if I’m in a hurry I eat a can of Spaghetti O’s instead.  I love’em.

Make sure you get in the right frame of mind as you’re toeing the line.  You want to be mentally prepared for your race so think about all the training you have done.  Think about how you are ready to run it.  Imagine how it will feel crossing the finish line and seeing your family or friends.  Think about having to tell them “I didn’t reach my goal” or “I had to walk.”  You’ve got to tap into both positive and negative reinforcement to achieve your goals.  I once dated someone who always told me I was awesome and it got to the point where I thought it was counter-productive.  If I’m already awesome, then why do I have to work hard to become awesomener?  I’m fine with awesome.

You need to have a good race day breakfast.  It needs to be something that has carbohydrates but nothing too extreme that may upset your stomach.  I typically have a couple of plain bagels.  Try out a couple of different breakfast items before your long runs during training and see what feels best for you.  No matter what the type of food it is, you need to have some energy in your body for the start of the race.

Try not to run out too fast.  I wasn’t sure if I should mention this though.  Many races I have gone out a little faster than I had planned but it worked out for the best.  Yes, my first couple of miles may be faster than mile 20 and 21 but it sets a good tone for the race.  It’s puts you in position to have a great time or you can ease off a bit and run what you imagined you would.  However, just don’t get too excited and over extend yourself to the point that you are tired and negative for the remainder of the race.  I did this in the first marathon I ran, first half in 1:30, the second half 2:15.  I didn’t enjoy the second half as much even though it was in the Hollywood area instead of Inglewood.  I lived in Inglewood.

Develop some mantras to keep you occupied and motivate you.  You have to determine what works best for you, but mine is usually, “The faster you run the quicker you’ll be done.”  Please don’t use my mantra though.  It’s mine.  Mantras value is inversely proportion to the amount of people who use it.  If you need one try, “Serenity Now.”  I’m sure no one has ever said that before!

Overall have the right mental state of mind going into the race.  Doing all of this things will give you the confidence you need to know that you are ready and able to achieve your goals.  You can do it.