Tuesday night I spoke on a panel at a local-to-me running store, Often Running, on topics pertaining to “How to Have Your Best Race Yet.” While I am definitely not a “running expert,” nor am I a trained running coach – I do have a fair amount of knowledge regarding some things that have worked for me (and others that have not!) garnered over the roughly eleven years that I have been running.
Here are my top ten takeaways from Tuesday night's presentation (anecdotes shared either by myself or by one of the other panelists) that I thought I would share as a wrap-up for those of you who attended (and as a summary for those who were unable to attend!):
10. Things like strength training, dynamic warmups, stretching, and foam rolling sometimes fall to the wayside when we are in our running groove (as panelist Meghan said, she used to think (like so many of us do!) “I am a runner! I just run!”)…but each of these things are an important part of a holistic running program to compliment your running and can help keep you strong and injury free….so do what panelist Mike said and hop off the couch while you are watching Netflix and roll out those muscles!
9. REST. Resting your body gives you time to heal and that healing makes you a stronger runner. One way that some runners make sure to give their body time to heal is by working in a 4-6 week recovery period during the year during which they dial way back on the intensity and duration of runs, as described by Kevin McCarthy, the leader of our discussion. At the end of this recovery time, you will likely come back stronger and ready to take on the next training cycle!
8. Being mentally strong is an important part of running – thinking positively about your abilities and strength helps make your dreams realities.
7. While the mental aspect of running IS important (visualizing success, being positive about the outcome of your upcoming race, etc.)…you still do need to put in the work and have the physical training and skills to back up your mental positivity. Having realistic expectations of your performance is also helpful.
6. If you run long enough, you will likely encounter some kind of GI/”bathroom” issue at some point during your training. Trust me. And know – it happens to all (or at least most!) of us. Think about what you ate that could’ve caused it and adjust as needed next time so that it hopefully doesn't happen on race day. Shrug it off. You simply unlocked a new running-related accomplishment…and you now have a great story to share at parties
.
5. Always try out as many things related to your race as you can prior to race day (proper preparation can help prevent poor performances!). Examples of this include: (a) Finding out what sort of nutrition is offered (if any!) on the course at your upcoming race. Try this out in your training runs to see if it works for you…and if it doesn’t, be prepared to bring your own. (b) Make sure the clothing you plan to wear doesn’t have hot spots that cause chafing (check out an anti-chafing product if needed!). (c) Make sure your shoes aren’t worn out, but also not brand new. (d) If you plan to run with a hydration aid (hand-held bottle, vest, belt) – try out your tool of choice on long training runs prior to your race! The bouncing/sloshing may or may not annoy you and you might need to adjust your choice.
4. Nutrition is SO important. Last night we shared many examples of ways that nutrition has impacted our running. For me, consuming MORE calories during long runs (12 or more miles for me) and long races (half marathons and marathons) was life changing (I choose to use both liquid nutrition and gel nutrition). Kevin shared some specific mathematical formulas for figuring out your specific needs related to calories, sodium, and other factors. Working with a coach is one way to figure out your specific, unique needs (we are all different!). Trial and error during training runs can also be helpful.
3. Working with a running coach is truly one of the best ways to impact your running for the better. There are many running coaches in our town – for specific recommendations, you can chat with any of us who presented last night! There are options for people at all price points and at a variety of levels of involvement (from simple plan outlines, to weekly contact with a coach, to training groups you can join along with your coach). When I started working with a coach, my running changed in ways that I never thought were possible (and this was AFTER having a baby!).
2. No matter how long you have been running, there are new things you can learn about this sport from others and from looking at things from other perspectives. Trying new shoes (I recommend being fit by someone at a running store!), new routes, new nutrition (but never try a nutrition item you didn't try before on race day!), new gear, hiring a coach, running with a new running group, tackling a new race distance – each of these and more are ways that you can change things up with your running and maybe learn something that will change your running for the better if you are in a rut.
1. Unless you are a professional runner/make a living from this sport – you likely have priorities in your life that are more important than running. If running ever starts taking too much away from those things, take a step back and re-evaluate how you could structure your time differently so that you are able to focus on those most important things while allowing running to complement (but not distract from) these things. For me – as a new mom – this has meant that I do not run every day. In fact, there are some weeks during which I only get three runs in and that is ok. Your running story will look different than mine and mine will look different than yours and that is ok!
9. REST. Resting your body gives you time to heal and that healing makes you a stronger runner. One way that some runners make sure to give their body time to heal is by working in a 4-6 week recovery period during the year during which they dial way back on the intensity and duration of runs, as described by Kevin McCarthy, the leader of our discussion. At the end of this recovery time, you will likely come back stronger and ready to take on the next training cycle!
8. Being mentally strong is an important part of running – thinking positively about your abilities and strength helps make your dreams realities.
7. While the mental aspect of running IS important (visualizing success, being positive about the outcome of your upcoming race, etc.)…you still do need to put in the work and have the physical training and skills to back up your mental positivity. Having realistic expectations of your performance is also helpful.
6. If you run long enough, you will likely encounter some kind of GI/”bathroom” issue at some point during your training. Trust me. And know – it happens to all (or at least most!) of us. Think about what you ate that could’ve caused it and adjust as needed next time so that it hopefully doesn't happen on race day. Shrug it off. You simply unlocked a new running-related accomplishment…and you now have a great story to share at parties
.5. Always try out as many things related to your race as you can prior to race day (proper preparation can help prevent poor performances!). Examples of this include: (a) Finding out what sort of nutrition is offered (if any!) on the course at your upcoming race. Try this out in your training runs to see if it works for you…and if it doesn’t, be prepared to bring your own. (b) Make sure the clothing you plan to wear doesn’t have hot spots that cause chafing (check out an anti-chafing product if needed!). (c) Make sure your shoes aren’t worn out, but also not brand new. (d) If you plan to run with a hydration aid (hand-held bottle, vest, belt) – try out your tool of choice on long training runs prior to your race! The bouncing/sloshing may or may not annoy you and you might need to adjust your choice.
4. Nutrition is SO important. Last night we shared many examples of ways that nutrition has impacted our running. For me, consuming MORE calories during long runs (12 or more miles for me) and long races (half marathons and marathons) was life changing (I choose to use both liquid nutrition and gel nutrition). Kevin shared some specific mathematical formulas for figuring out your specific needs related to calories, sodium, and other factors. Working with a coach is one way to figure out your specific, unique needs (we are all different!). Trial and error during training runs can also be helpful.
3. Working with a running coach is truly one of the best ways to impact your running for the better. There are many running coaches in our town – for specific recommendations, you can chat with any of us who presented last night! There are options for people at all price points and at a variety of levels of involvement (from simple plan outlines, to weekly contact with a coach, to training groups you can join along with your coach). When I started working with a coach, my running changed in ways that I never thought were possible (and this was AFTER having a baby!).
2. No matter how long you have been running, there are new things you can learn about this sport from others and from looking at things from other perspectives. Trying new shoes (I recommend being fit by someone at a running store!), new routes, new nutrition (but never try a nutrition item you didn't try before on race day!), new gear, hiring a coach, running with a new running group, tackling a new race distance – each of these and more are ways that you can change things up with your running and maybe learn something that will change your running for the better if you are in a rut.
1. Unless you are a professional runner/make a living from this sport – you likely have priorities in your life that are more important than running. If running ever starts taking too much away from those things, take a step back and re-evaluate how you could structure your time differently so that you are able to focus on those most important things while allowing running to complement (but not distract from) these things. For me – as a new mom – this has meant that I do not run every day. In fact, there are some weeks during which I only get three runs in and that is ok. Your running story will look different than mine and mine will look different than yours and that is ok!
Now...go forth and have your Best Race Yet!
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