Fall Runners Prepare for Race Day Success

As the population of recreational and distance runners and walkers exponentially increases in the Mehlville/Oakville neighborhood, I wanted to share some tips with everyone that will assist new and experienced athletes on the road to the starting line of the First Annual Rock and Roll St. Louis Marathon and Half on Oct. 23. 

1. It’s NOT the race that is hard. It is the training. If skipping training runs is a common practice, the race will be very difficult, not so much fun and dangerous, to say the least. With about six weeks remaining until the event, training is more important than ever. Stay committed. “The harder one works… the harder it is to surrender.”
2. Each runner's racing strategy should be in full effect before the taper begins. Look at the course. Find out where water, gels, and Gatorade will be provided, when it is best to use these services, and whether or not walking or running through the water stations suits hydration needs. It may sound silly, but runners need the water in their body as opposed to all down their shirt. It might be a good idea to walk through the drink stations for inexperienced runners. Practice a specific strategy on the last few long runs of the training plan currently in place. Runners/walkers will not want to do anything new or different on race day.
3. It’s almost time to taper. Tapering is a very important part of training. Running/walking two to four times per week creates fatigue legs. Performing the long runs on fatigued legs is ideal during training. Come race day however, performing on fresh legs is key. Resting and doing minimal running during the last two weeks of your training plan is pivotal and wise. Do not stray from this plan. It is not a time to make up for lost runs, perform extra credit or speed work, add even longer courses to the plan, or eat pasta until you are bloated beyond recognition. John Bingham warns amateur athletes to beware of “Taper Madness” in his book Marathoning for Mortals. Heed that warning: Runners in the past have been known to spend excessive amounts of money on new gear, pack on the pounds, and add unnecessary training runs. Running a race on rested legs is required. Once an athlete (yes, you are an athlete!) has reached the taper, training is essentially completed. These next few weeks are more important than you know. Run on time. Run on your scheduled days. Run your race pace. Do not try anything on race day that has not been successful before your taper.
4. Finally, it may be time to buy new shoes.  Running shoes typically last about 300 miles.  Running in new shoes on race day falls under the umbrella of “DON’T DO ANYTHING NEW OR DIFFERENT ON RACE DAY!”  Buy them now. Once running shoes are “broken in,” it is time for new running shoes. Don't hesitate to ask questions, add comments, or submit your own suggestions. 

Let's do everything we can together to ensure a safe and successful race for all participants. All the best to our local superstars who are getting off the couch and on the road.