TIPS FOR NEW RUNNERS
To be successful in running and all you do, it is important to have a good attitude. Set realistic goals, practice hard, and keep going when the going gets tough. Think positive thoughts about yourself. On the day of the race, think calm, positive thoughts. Just prior to the race, do some warm-up activities like jumping jacks and running in place. When you line up at the start of the race, take a minute to look down and make sure your shoes are tied in a double knot. Then you are ready to go!
What to Wear
Be sure to wear comfortable running shorts/pants and sneakers. Please make sure you are dressed for the outside conditions. The race will take place RAIN OR SHINE. The spring race is often very warm - so running shorts and a light-weight shirt or tank top will be comfortable. On a cool fall morning, it is best to dress in layers and moisture wicking fabric. Caps and gloves are also recommended. Remember to claim your belongings after the race. Also – on Monday after the race, wear your new GO FAR T-shirt and finisher medal to school!
Take Care of Your Feet
Make sure you are wearing proper-fitting running shoes and synthetic socks. Do not wear cotton socks- this may lead to blisters. Consider wearing a running shoe that is half of a size bigger than your regular shoe size. Running shoes should be replaced every 300 to 400 miles.
For dinner before the race, you might want to eat a meal with extra carbs, such as pasta. You should also drink plenty of water for 24 hours before the race. On the morning of race day, do not eat too much… a light snack such as fruit, juice, or ½ bagel is fine. Remember, there are not bathrooms on the race route.... be sure to go before starting the race. And don’t wait until the last minute, as lines get long 15-30 minutes before the race.
Once the race is underway, kids will naturally spread out and not necessarily run with their coach. Rest assured that the course is well marked with LOTS of volunteers and police officers directing runners. We encourage kids to run with a buddy… either a parent or friend. Find someone who typically runs at the same pace, then stick together. If you are not a race participant, do not run with or cross the finish line with your child. This interferes with the race results.
Race Course Reminders
- No dogs, bikes, in-line skates, or skateboards will be allowed on the course.
- Zigzagging and weaving in and out of runners is dangerous and unacceptable. Only pass someone if you have ample space to pass without putting other runners in danger. A nice gesture when passing may include a verbal signal such as “Passing on your right.”
- Step completely off the race course if you have to tie your shoes because a sudden stop on the course is very dangerous.
- Running with friends is a great way to enjoy the race. Don’t run with more than two people running side-by-side because it makes it difficult for other runners to pass.
- If you get a drink from the water station, grab your cup quickly and get out of the way of others needing water. If you are running/jogging and drinking: Squeeze the top of the cup together to create a small opening and sip the water. This prevents the water from splashing all over your face. Or, if you want to stop to drink water, go beyond the water station and step to the side (off the course). It is OK to throw your cup on the ground, but make sure you throw it to the side of the race course and avoid throwing it on anyone or on their shoes.
- Don’t forget your camera! Parents, please bring your cameras and take lots of pictures. But remember where you are standing… make sure you are not in the way of runners! And be sure to post your favorite pictures and stories on the GO FAR Facebook page for all to see!
Running and the Heat
- When training or running a race during late spring or summer, it is important to stay safe. Consider these tips when running or exercising in the heat and humidity.
- Go slow. It is ok to slow down.
- Avoid running during the hottest part of the day. Choose early morning and late evening when the sun is low.
- Run in the shade. Find a trail that is in a wooded area to stay out of direct sun. Wear a hat and sunscreen.
- Drink plenty of water. Drink before, during, and after your workout.
- If you are training for an upcoming race/run event, begin training out in the hotter weather at least 2 weeks before the event to help get adjusted to the heat.
- Listen to your body and use your “noggin.” Don’t ignore signs and symptoms of overheating, like dizziness, headache, fatigue, and nausea. Get to a cool place quickly!