Useful tips for runners on race day

AS I WADED through the last few days of my recovery period during which the doc instructed me not to run, my spirit was with the hundreds of runners I’ve been seeing on the roads recently, many of them no doubt preparing for tomorrow’s Cape Peninsula Marathon.

It’s an exciting time. One of the first big marathons of the year, and for a number of people in my circle, it’s going to be the first marathon they tackle.

While I won’t be taking part in either of the races on tomorrow,

I will be on the road, lending my support to those hitting the tar from Green Point (42.2km) or Bergvliet (21.1km) to Simon’s Town.

The excitement and anticipation I’ve been witnessing reminded me of my preparations for my first halfmarathon. As part of a structured programme run by the Sports Science Institute of South Africa (SSISA), our group of novices had access to expert information, which I thought might be useful to share.

It’s often the small things that slip off our priority lists, and knock us psychologically when we’re preparing to take on a challenge, so I hope this column will be of use to those who need a checklist for the big day.

While there’s no way you can anticipate every eventuality, there are some things you can do the night before to ensure that the morning of your race is not too stressful. Among them are:

¡ Set out your tried and tested race

kit.

¡ Charge your phone and watch the

night before.

¡ Don’t forget your cap or visor, and sunblock – particularly if you will be out on the road for a long time. ¡ Set out whatever snacks you plan

to take with you.

¡ Pack a bag with a warm top and comfortable shoes or sandals that your supporters can have ready for you at the finish.

¡ Set two alarms, particularly if you’re someone who doesn’t wake up easily or if you are used to hitting the snooze button.

¡ Get to bed early. Even if you don’t fall asleep immediately, it’s good to be able to relax both your body and mind.

Of great importance on race day will be getting off to a good start and pacing yourself so that you enjoy the race and finish strong.

“No matter what distance you’re running, the first bit of advice is to hold yourself back in the early stages of the road race,” Kathy McQuaide at SSISA advised me last year.

“After all your training, you are strong, and probably aching to push yourself. You’ll get your chance, but save it for the end of the race when you’ll need it. At the beginning, just concentrate on settling into a pace no faster than what you plan to be the average pace for the race overall.

“You will probably spend the first few minutes caught in the masses. Don’t fight them. Zigzagging wildly through the throng will wear you out. Try to use a shuffling gait to keep your feet low and avoid tripping in the close conditions.”

Another tip: if you are feeling good in the first few kilometres and think you should speed up, hold back. If you are still feeling good at halfway, you can think about speeding up when you have done 70% of the distance. And, if you are still feeling good at that distance, only then increase your speed.