Stop following the crowd.  You’re such a follower.  Weave through the crowd and be your own runner.  We’ve all been in tight races before when we have to dodge other runners to run the pace we want.  The shorter the race, the more important a good start is, so use these tips to ensure you don’t have to alter your stride for anyone.  I alter my stride for no one…except roots, rocks, curbs, potholes….

Early Arrival: Arrive at the start line early to get a good spot.  Even in races with corrals it can be imperative to be at the beginning of the corral.  A typical 10K can have a corral with a range of 36 to 42 minute runners, a whole minute a mile difference between the top runner and the 41:59 qualifying runner.  Make sure you position yourself in the right spot of your corral.  Cows know how to do it, so why can’t we runners figure it out?

Size it up: If you are in a smaller race without corrals you want to make sure you are starting around runners of the same ability.  Size up your competition.  Look for a grouping of people who match your age and sex.  Then look at what the other runners are wearing.  If you are wearing basketball shorts and everyone around you has on short running shorts then you are probably in the wrong group.  Or have really embarrassing looking thighs.

Be a FrontRunner: If you know you will be one of the top runners in the race then don’t worry about getting to the start early or sizing anyone up.  You’re better than everyone.  Just do your stretches, move toward the start line, and begin doing your strides to loosen up.  When it’s almost race time and other racers are lining up, just squeeze yourself in the front.  If you say “excuse me” you can do anything you want.  Just act like you’re the fastest guy or girl out there.  Run with swag.

Look in Front of You: If you find yourself in a tight start and a need to weave through the crowd always be looking 10 to 20 feet in front of yourself.  Plan your next move and execute it.

Run Sideways: One of the best ways to maneuver your body through a crowd is to move your shoulders perpendicular to your waist to get around someone.  I use this move so often in running that I use it in everyday life too.  It allows me to walk on the sidewalks a couple of MPH faster than everyone else.

Run on the Sidewalk: In very large races where you are stuck behind slower runners it is perfectly fine to run on the sidewalk.  You are probably using more energy than the other runners and traveling the same distance so it’s not cheating.  I once ran the first 3 miles of a half marathon on the sidewalk because of a late start due to bathroom issues.  I judge a race by how accessible and how long the bathrooms are.  I know what’s important to me.  Georiga ING:  Fail.

Run Alone: Race yourself.  Then no one will be in your way and you win everytime!

How does a BaddRunner mentally prepare for a race?  What types of things do you tell yourself race day?  Do you have a mantra when you run?

I try to find out as much about the race as possible and train accordingly.  For instance, for Boston we tried to find a long run course that had similar elevation and do that every time.  My mantra can also change depending on the race, in fact it probably should never be the same.  At Boston I knew there would be a lot of other runners around me, which is not always the case, so my mental saying was, “keep moving up, keep passing.”  That way I never settled in.  A conservative estimate is that I ended up passing 1,500 runners during Boston.  So it really depends on the race at hand.  If it is a short fast race (5k for me.)  My motto might be just to “hang on to the front runners” or “just stay within striking distance.”  But overall, if I had to have one motto it would be “Just keep yourself in the best position to succeed.”  Some days that is easy to do in a race, other days it seems impossible, but if you can just keep close to your goal, a lot of times you surprise yourself and find some way to succeed.

I’m always surprised when I succeed…not really.  I deserve everything I have, like my ridiculously good looks.  For those who aren’t as lucky as me, do you have any tips for running a competitive race?

I’d say never panic and continue to analyze the race.  I feel like a lot of competitors that are equal to me in skill level sometimes fail because they allow their brain to shut off at key moments in the race.  They might miss a surge because they aren’t paying attention.  Or something unplanned might happen that could throw you off mentally…you can’t let it get to you.  I’ve almost been hit by a deer, a train, and a tree during a race.  You’ve just got to deal with it and not give up. Sometimes I’ve beat a competitor using one tactic that failed the next time.  You have to have alternative race plans for the same race.  That way if something changes you can adapt and not be phased.

Wait, almost hit by a train during a race?!  That’s a true competitor!  Other than running putting your closer to death, can you tell me more about what you mean about running taking too prominent of a role in your life?  How did your running change/consume other aspects of your life?

In high school and college I let running basically run my life.  I really enjoyed it and knew it was happening, but it just left no time for anything else.  In college I called my commitment to running “total war.”  I tried to beat competitors with every aspect of my life.  Anything that could change the outcome of a race I tried to improve such as sleep, nutrition, weight lifting, stretching, massages, icing, rehab, prehap, psychology (I saw a sports psychologist on campus,) and anything else that I thought might help.  When people asked me my major I told them that I came to college to run.  I did happen to graduate from a private, liberal arts university with a 3.5 GPA (Samford University in Birmingham, Alabama) but I was there to run.  After graduation I had to sit down with myself and realize that I was not fast enough to run professionally and therefore had to make room for other stuff.  I had also become a Christian in college and it no longer made sense for me to worship my running.  Of course I have continued to run at a pretty high level, but overall I consider myself retired.  Every time I get too amped up over a race I tell myself to relax because now I’m just doing it for enjoyment.  It also gave me time to fall in love with a great girl and make her my wife.  We celebrated our first wedding anniversary while in Boston.  So obviously running is still a huge part of my life, but I’ve found a balance that has made me happy and more accessible to others in my world.

Congratulations on your Anniversary!  I’m personally still holding out for Running, she’s a tough love to lock down.  So being a part of the running shoe industry, what do you think about the new Vibram Five Fingers, barefoot running, and toe strike techniques and the idea that the running shoe industry has created running shoes that create more injury by putting such an emphasis on heel cushioning?  That the human body was made to run on its toes?

I understand and appreciate the idea, but one thing that I always preach to customers that come in our stores, Breakaway Running in Memphis, Tennessee,  is trial and error and personal preference.  Sometimes we’ll have people that should obviously be in a shoe with a lot of medial stability but for some reason they can’t stand the feeling and have always worn light flexible shoes to train in.  So I tell them that the end goal of footwear is to keep you comfortable and safe.  So if they aren’t having problems and can run at the level they want to then they have to go with what works.  I say all of this because I understand the theories behind all of those shoes and I own a pair of the Nike Frees that are a similar idea, but I happen to run way back on my heels and haven’t been able to wear anything that is too minimal or forefoot focus like Newtons.  Another question we have in the stores is about running form and I always lay out the principals that are supposed to be good for runners and everything, but I end off with telling them that your body will find it’s own “natural” form and to night fight that too much.  So always get wary with products that preach only one correct style or stride for running. Some off the greats had terrible running form.  I just say do whatever keeps you keeping on.

I couldn’t agree more.  There are ideas and general practices that work, but everyone’s body is different and running is not a one-size-fits-all kind of thing.

Thank you so much for taking the time to give us some insight on your Badd Running, Bryan.  We look forward to more great running information on your blog, The BaddRunner, and on your running shoe store website, Breakaway Running. See you on the race course!

I love the slop.  It’s in my bloodlines.  My fadda was a mudda’.  My mudda was a mudda’.  Whether it’s in your bloodlines or not, you still have to run through it.  Here are some tips for trail running and racing in the mud:

Courtesy of Defiant Photography Atlanta

Judge Consistency:  Mud can have many different consistencies; varying from step to step.  Watch where you are landing and judge how thick the mud is.  A good rule of thumb:  the softer the mud, the softer your step.  Tread lightly on soft mud and push off harder when on more solid mud.

Balance Like An Eagle: Mud can be slippery.  Make sure you maintain your balance, especially on sharp curves during a trail run.  When running quickly on a muddy surface extend your elbows parallel to the ground to keep your balance, like an eagle spreading her wings.  Don’t run too fast, you are not cleared for take off.  The pattern is full Maverick.

Pump Your Knees: You don’t want to get stuck in the mud.  Pump your knees toward your chest so you don’t get bogged down.  You have too many other things bogging you down in life.  The less time mud is bogging you down in a trail run the better.  Unless you live in a very rural area where mud bogging is the only available entertainment.  In that case, mud bog on.

Don’t Draft: If you are running a race and like to draft off of other runners you may want to reconsider when trail running in the mud.  The mud sticks to the bottom of your shoes, then is thrown off with each step.  Some trail running shoes hold more mud in their traction than others.  Find a pair that whisks away the mud so you aren’t carrying the extra weight on your trail race.  Don’t follow too closely to another runner unless you want a bunch of mud whisked in your face.  On the same token, if you don’t want other runners to draft off of you then over-kick your legs at the end of your stride.  They’ll fall back for sure.

On Your Tippy Toes: You want to run on the balls of your feet in the mud so you will take smaller steps.  Make sure you are taking small steps especially when you pivot.  Sudden pivots lead to sudden falls.  Sudden falls lead to sudden mud wrestling matches.  Sudden mud wrestling matches lead to…just make sure you are careful when pivoting in mud.

I hope those tips are a clear as mud (double snare, symbol crash)!  I’ll be here all night ladies and gentlemen.

It’s race day and you’ve done all of your training, you’ve got your running shoes, the only thing left to do is wake-up, eat some breakfast, and push yourself to attain awesomeness status.  So what kind of food should eat the morning before the race to allow you to become awesome without making you feel like you have to throw up?  I personally have a difficult time determining how much food is enough to eat the morning before races.  I always push myself to the “I feel like I have to throw up” level so I usually don’t want anything in my stomach on race day; however, I need energy, especially for longer races.  Sometimes the less I have in my stomach the easier it is for me to feel like I have to throw up.  I’ve seen runners eat a full breakfast before a race and I’ve also seen runners forcing themselves to throw up at the starting line of a race.  Don’t make yourself throw up.  Even if you are trail running.  You’re already skinny.  You must be, you’re a runner.  So here are some universal tips that every type of runner should consider when eating breakfast the morning of race day:

Your objective on race day is to top-up on your liver glycogen stores, maintain blood sugar levels, and hydrate properly.  Too easy.  In order to do this you should eat foods that give you carbohydrates with a small amount of protein.  Some suggested combinations are raisins with honey, cereal with a banana and low-fat milk, two slices of toast with some orange juice, or a bagel with peanut butter.  As a side note, growing up in the South, the first time I ever saw someone eat a bagel was my Sophomore year of High School before a cross-country meet.  The first time I ever ate a bagel myself was my Senior year of High School when I was working at a grocery store stocking cream cheese and decided to buy some bagels.  They were pretty good but I thought my father was going to kick me out of the house when he saw me walk through the door with a bag of bagels.  He usually eats fried peach pies for breakfast.  My mom bought him fried blueberry pies because they were “healthier.”  I’m serious.

If you have a weak stomach on race day then you should at the very least drink a sports drink or a sports meal replacement to get the nutrients you need.  You know your body needs some energy during the race.  If you have had a problem with having food in your stomach during a race then try eating 2-3 hours prior to the race to give your body time to digest the food.  Also try eating easy to digest foods like oatmeal to allow your body to receive some energy but remove the excess waste before you start running.  If you a running a race under 60 minutes then you don’t need to worry about eating at all, just make sure you drink water and stay hydrated.  If you still have a problem with food in your stomach during races then start finishing your races under 60 minutes no matter what the distance is.  Problem solved.

Race day can be a nervous morning.  Blame your shivering on the cold weather and toe the line with the confidence that you have the proper amounts of nutrients in your body without feeling like you have to throw up.  Only 5% of runners who feel like they are going to throw up actually do.  So push yourself and be in the top 5%!  Measured on the belly curve of course.

Courtesy of Defiant Photography Atlanta

Be a part of history and run the trails at the Georgia Horse Park where the Olympic Mountain Biking competition was held in 1996.  The XTERRA Georgia Trail Race Series Runnin the Rocks 10k Race is a great trail race at the horse park put on by Dirty Spokes Productions, LLC.  I know what you are thinking about this race.  6.2 miles isn’t that serious.  Well, you’re wrong.  This is a very difficult course with a number of inclines and technical downhills that will challenge you and leave you breathless.  Breathing is for suckers anyways.

This race may have been a little more difficult for me than other runners because I started it a bit too fast.  Although I held my position from my quick start, passing two runners and not allowing any to pass me during the race, I thought I was going to throw up at about mile two.  I wasn’t sure how I was going to make it.  The runner in front of me had been slowing down so I figured what better time to pass him than when I was exhausted.  I decided to blaze past him on the uphill.  About two minutes later I heard him gagging and throwing up loudly!  It sounded like he was feeling just as bad as I was.  When running competitively don’t focus negatively on how poorly you are feeling personally, but think about how slow and tired the other runners in front of you are.  You’re always thinking of yourself anyways.  Maybe you should think of others sometime.  Then pass them!

Dirty Spokes Productions, LLC describes the race as, “…a great single and double track off road running experience! The race will start in the “Steeplechase Field” (required for spacing) but will soon lead into the woods. The terrain is rolling hills, single track, double track along with technical sections and creek crossings (about 2-3 feet wide ⁄ 2-3 inches deep). The course is beautiful and offers something for every runner truly wishing to ‘ditch the city’.”  I had a great time ‘ditching the city’ for this run on a beautiful Saturday morning.  I liked that there were logs and other obstacles to hurdle on the course giving you the feeling of really running on a recently blazed trail.  The trail floor was also very technical with a lot of exposed roots and rocks to dodge and maneuver which was a lot of fun.  The switchbacks were great, letting you truly feel like you were escaping the city.  I didn’t even know I was near downtown Conyers, GA!

The XTERRA Georgia Trail Race Series “Runnin the Rocks 10k Race” was a well run running event.  Race registration was quick, there were plenty of restrooms, plenty of food and Gatorade afterward, and again quick race results.  My favorite thing that Dirty Spokes Productions, LLC does that other races don’t seem to do is the overall quick post race operations.  When you are tired after a race you want to relax a little bit, talk to other runners, and refuel, but eventually get back home to take a shower and eat a much deserved lunch.  After the bulk of runners finished the race, the organizers quickly posted the “unofficial” race results.  Any psychologist will tell you, positive reienforcement needs to be quick to be effective.  Same goes for negative reienforcement so no matter how you did in the race you’ll be able to give yourself quick feedback!  Yeah for you!  Dirty Spokes Productions also start the awards ceremony at the right time.  Even though there were still a few participants walking the course, the race organizers went ahead and started the awards ceremony which I really liked.  It allows other participants, who may or may not be receiving anything, to attend the awards ceremony and cheer on their fellow running comrades.  It allows for a fitting celebration for fit individuals.  How fitting.

So next year be a part of history and run this Olympic course in the “Runnin of the Rocks 10k.”  Likewise, if you want to run a well organized and executed trail race then check out one of the other races in the XTERRA Georgia Trail Race Series. Do it.

If running is 90% mental then why not think about the mental aspect of running a race.  I’m not talking about working on your mental toughness to push through, it’s the mental aspect of competition that help you win the race.  Here are five pointers to help you compete better:

1. Never look back – Too many runners do this.  Never look back to see how close the runner behind you is.  This screams that you are tired and just holding on.  If you want to gauge your lead, wait for a switchback and look out the corner of your eye.  Switchbacks on trail runs are perfect for this.  Never let the runner behind you see you turn your head around.  If you see someone do this, pass them.

2.  Wave and Talk – When going through water points wave and say thank you to the volunteers on the race course.  They will appreciate it, you will feel more positive, and most importantly, the competition around you won’t think you are tired.

3.  Pass Lightly – When approaching someone you want to pass try to be as quiet as possible.  You want to be able to zoom right past them without them noticing or having time to react.

4.  Breathe Lightly when Passing – When you pass someone you want them to think you are feeling better than you really are.  You’re racing.  Shorten and lighten your breathe.  Of course you are tired.  Your opponent will think, ‘He’s feeling fine.  He’s not even breathing!”

5.  Pass on uphills – This also makes your opponent think you are less tired than you are and is a great to opportunity to gain ground.  Everyone runs slower running uphill.  Not you though.  You run faster.

One thing to keep in mind though is that if you see me in the race I’m not doing any of these things.  I’m not faking anything, I’m really not tired at all.  I could go another 5 miles.  Seriously.  (notice the sarcasm?)