Whatever distance of race you do, whether it's your first or your 100th, you need to be prepared. Here is a rundown of what you need to consider before your next/first race!
A few days before...
-laundry. Make sure your favorite gear is clean and ready to go. This includes hats, socks, etc.
-carbs, hydration, and electrolytes. Start eating a bit more and drinking a bit more, with your diet skewed more towards carbohydrates. "Carb loading" should be mild (don't just eat a massive pasta dinner the night before), but should be done over the course of days to really let it sink in.
-fuel belt. If you are bringing a fuel belt, pack it well in advance. This gives you a chance to add things if you forget anything.
The day before...
-pick up your packet, if there is early packet pickup. It's always good to have your stuff the day before when convenient.
-lay out your race outfit. The entire thing should be ready to throw on in the morning. Pin your bib to the front of your shirt (not the back). Don't wear the shirt you got at packet pickup, for god's sake. That's a classic rookie mistake, and you'll look like a noob at best and get awful chafing at worst.
-top off your tank with water and carbs.
-get your hydration bottle ready and in the fridge. Get your breakfast ready to go. The less thinking you have to do, the better.
-go to bed early and set your alarm(s) for the appropriate time. You don't want to be rushed in the morning, but you want to get as much sleep as possible. Make sure you allow yourself time to find a parking space and get warmed up, if necessary, as well as taking a pre-race bathroom break. Your bowels and bladder will likely be nervous. Plan for this.
Race day morning...
-start drinking when you wake up. Not vodka. That comes later. Water or Gatorade.
-eat breakfast about 60-90 minutes before race start to give yourself time to feel bowel urges. I am trying not to sound gross here, but shit happens, literally.
-get to the race start with plenty of time. Depending on how big a race is, I like to show up about 30 minutes before showtime (bigger races need more time because of bathroom lines).
-remain calm and trust your training. Yes, it's a race, but to your body it's just another workout. Trust your body to do its thing, and don't let your head get in the way.
-don't get caught up in the excitement, pace-wise. Take your time. You might have a long way to go before the finish line. You can always speed up later.
-enjoy the experience! Remember a song that played on the course. Smile. Have a good time. Look for women in tutus (there are always at least 3). Look for funny signs. I'll never forget the spectator holding the "Poop if ya gotta" sign in Chicago 2009.
-wear your medal! You earned it.
Tuesday, June 21, 2016
Wednesday, June 15, 2016
Cramping Your Style
We gotta talk about cramps. Muscle cramps can really ruin your day, or your workout. First of all, prevention is fairly simple: stay hydrated and don't neglect electrolytes. But sometimes circumstances are such that there's not much you can do to avoid cramps. Extreme temperatures (heat, or cold with poor circulation and improper warmup) and long workouts can contribute to loss of electrolytes and water so that muscle cramps happen. Cramps are more likely to happen in flexor muscle groups (calves and hamstrings in particular), and in the feet. Cramps in the abdomen are generally "side stitches" and we will deal with those as well.
If you get a cramp, there are a few things you can do.
1) Stop walking. Gently stretch the cramping muscle. "Bounce" into the stretch if you need to, but then hold it until the cramp relaxes. I know this can be very annoying to do during a race, but it could make the difference between a personal worst (easy to get over) and a Did Not Finish - DNF (not fun).
1a) If the cramp is in your feet, you may need to remove your shoes to stretch or massage the cramp out. Make sure to accommodate any swelling when you put your shoes back on - you may need to loosen your laces.
2) Hydrate. Plain water is usually a bad idea because muscle cramps are often caused by a lack of electrolytes, and plain water will make that problem worse. Gatorade is ideal because it's a one-step fix, rather than needing water AND something else.
3) Upon completion of the workout, stretch out very well. Massage the muscle. If there is a knot, you can often help release it by pushing/squeezing the knot. Honestly, though, you might want to see a professional massage therapist if it is really bad and you don't have much experience with this type of release.
A side stitch is slightly different because it is tough to stretch such an internal muscle. I got one near the end of a 5K, and a guy gave me the advice to inhale through the nose and exhale forcefully (using my abs to push the air) through my mouth. It really worked wonders, and I recommend it to everyone highly. My mom swears by eating orange slices if you have a side stitch, so you can try that too, if you have easy access to fresh oranges (say, you're walking through a Florida grove).
If you get a cramp, there are a few things you can do.
1) Stop walking. Gently stretch the cramping muscle. "Bounce" into the stretch if you need to, but then hold it until the cramp relaxes. I know this can be very annoying to do during a race, but it could make the difference between a personal worst (easy to get over) and a Did Not Finish - DNF (not fun).
1a) If the cramp is in your feet, you may need to remove your shoes to stretch or massage the cramp out. Make sure to accommodate any swelling when you put your shoes back on - you may need to loosen your laces.
2) Hydrate. Plain water is usually a bad idea because muscle cramps are often caused by a lack of electrolytes, and plain water will make that problem worse. Gatorade is ideal because it's a one-step fix, rather than needing water AND something else.
3) Upon completion of the workout, stretch out very well. Massage the muscle. If there is a knot, you can often help release it by pushing/squeezing the knot. Honestly, though, you might want to see a professional massage therapist if it is really bad and you don't have much experience with this type of release.
A side stitch is slightly different because it is tough to stretch such an internal muscle. I got one near the end of a 5K, and a guy gave me the advice to inhale through the nose and exhale forcefully (using my abs to push the air) through my mouth. It really worked wonders, and I recommend it to everyone highly. My mom swears by eating orange slices if you have a side stitch, so you can try that too, if you have easy access to fresh oranges (say, you're walking through a Florida grove).
Tuesday, June 7, 2016
More Gear For Your Nerves
There is a lot of gear out there for runners and walkers. Most of it is wholly unnecessary. Here are a few things I like, and a few things I dislike. Keep in mind, this is my personal taste, based on what I have discovered in 10 years of running/walking. Your mileage may vary!
Fuel Belts
This is an extremely useful piece of equipment. It is, essentially, a fanny pack, only it ain't your momma's fanny pack. A proper fuel belt is lightweight, worn across the lower back, and contains only the essentials you might need during a long workout or race. You may want to carry Tums or Pepto chewables (see my last post about beating the heat), or a small blister kit, or your cell phone/some cash.I have a thin mesh pack from Amphipod that I love. I prefer fuel belts that do not hold water bottles. Water bottles are just unpleasant to wear on the back. They slosh and weigh just a bit too much to be comfortable. Wear a fuel belt - carry your water in your hand(s).
Armbands
These are used to carry phones/iPods when you work out. I don't listen to music, so I don't do this, but you might want to.
Waterproofing
A good waterproof jacket is a decent investment if you are somehow opposed to getting soaked (not everyone is, but it often depends on "how soaked" we're talking about). It is important to pick a jacket that has vents, otherwise it will not be able to breathe. I got a Nike waterproof jacket at an outlet mall for $20 (originally $140), but I hardly ever wear it. Only during long races when I need it to protect my fuel belt from a deluge. Most of the time, a brimmed hat will do just fine for rain protection.
FitBit or GPS Watches
I don't have a GPS watch. I also don't use GPS in my car. In both cases, I'd rather map out and memorize a route and not worry too much about the exact pace at all times. These things are useful, though, and my husband wears a GPS watch constantly. Unfortunately, I cannot recommend any in particular, because my husband has also been disappointed with every GPS watch he has ever had. Overall, I consider these gadgets unnecessary at best and, if they are inaccurate, discouraging at worst. The one time I wore a GPS watch, it claimed I was going about 3 minutes slower per mile than I actually was.
Technical Fabric Attire
This is necessary. Especially on bottom. I have old Nike tights that I love, but they have in the last few years changed the fabric to be TERRIBLE. Seriously, Nike, your fabric SUCKS ASS now. But I digress. For a less expensive (and less TERRIBLE OMG NIKE) option, I enjoy Fila or TekGear from Kohl's. I have also had good luck at UnderArmour outlets - they have a great thin fabric that is ideal for exceptionally hot weather (80+ degrees).
Anti-Friction Agents
BodyGlide is the most popular of these - it looks like deodorant and prevents chafing when applied. Unfortunately, I still get chafed in my underarms, and haven't yet found an elegant solution. I should try Vaseline, which is also a great anti-friction agent. If you rub anywhere, you should be using something. I also use Sanabalm powder on my feet, which I mentioned in my post about blisters.
Jogging Stroller
Essential for the parent/guardian who needs to push a wee one around. We did some research and went with the Thule Urban Glide 1, which we got on sale for $340 (originally $400). We also got the optional rain cover and bug cover accessories. The rain cover doubles as an insulator to go out on colder days. I love this stroller because it is extremely comfortable and handles great, plus the handlebars are adjustable (critical for tall folks, and probably short folks as well).
Watch
This is as important as shoes for a serious runner or walker. Just a basic watch is really all you need. I use a Timex Ironman with 30-lap memory that I got at Walmart for about $35. Remember that if you plan to do marathons, you will probably need 30 laps. Many watches only have 10 laps, but if you want to keep track of mile splits, think of how many miles you'll be going with your watch.
Fuel Belts
This is an extremely useful piece of equipment. It is, essentially, a fanny pack, only it ain't your momma's fanny pack. A proper fuel belt is lightweight, worn across the lower back, and contains only the essentials you might need during a long workout or race. You may want to carry Tums or Pepto chewables (see my last post about beating the heat), or a small blister kit, or your cell phone/some cash.I have a thin mesh pack from Amphipod that I love. I prefer fuel belts that do not hold water bottles. Water bottles are just unpleasant to wear on the back. They slosh and weigh just a bit too much to be comfortable. Wear a fuel belt - carry your water in your hand(s).
Armbands
These are used to carry phones/iPods when you work out. I don't listen to music, so I don't do this, but you might want to.
Waterproofing
A good waterproof jacket is a decent investment if you are somehow opposed to getting soaked (not everyone is, but it often depends on "how soaked" we're talking about). It is important to pick a jacket that has vents, otherwise it will not be able to breathe. I got a Nike waterproof jacket at an outlet mall for $20 (originally $140), but I hardly ever wear it. Only during long races when I need it to protect my fuel belt from a deluge. Most of the time, a brimmed hat will do just fine for rain protection.
FitBit or GPS Watches
I don't have a GPS watch. I also don't use GPS in my car. In both cases, I'd rather map out and memorize a route and not worry too much about the exact pace at all times. These things are useful, though, and my husband wears a GPS watch constantly. Unfortunately, I cannot recommend any in particular, because my husband has also been disappointed with every GPS watch he has ever had. Overall, I consider these gadgets unnecessary at best and, if they are inaccurate, discouraging at worst. The one time I wore a GPS watch, it claimed I was going about 3 minutes slower per mile than I actually was.
Technical Fabric Attire
This is necessary. Especially on bottom. I have old Nike tights that I love, but they have in the last few years changed the fabric to be TERRIBLE. Seriously, Nike, your fabric SUCKS ASS now. But I digress. For a less expensive (and less TERRIBLE OMG NIKE) option, I enjoy Fila or TekGear from Kohl's. I have also had good luck at UnderArmour outlets - they have a great thin fabric that is ideal for exceptionally hot weather (80+ degrees).
Anti-Friction Agents
BodyGlide is the most popular of these - it looks like deodorant and prevents chafing when applied. Unfortunately, I still get chafed in my underarms, and haven't yet found an elegant solution. I should try Vaseline, which is also a great anti-friction agent. If you rub anywhere, you should be using something. I also use Sanabalm powder on my feet, which I mentioned in my post about blisters.
Jogging Stroller
Essential for the parent/guardian who needs to push a wee one around. We did some research and went with the Thule Urban Glide 1, which we got on sale for $340 (originally $400). We also got the optional rain cover and bug cover accessories. The rain cover doubles as an insulator to go out on colder days. I love this stroller because it is extremely comfortable and handles great, plus the handlebars are adjustable (critical for tall folks, and probably short folks as well).
Watch
This is as important as shoes for a serious runner or walker. Just a basic watch is really all you need. I use a Timex Ironman with 30-lap memory that I got at Walmart for about $35. Remember that if you plan to do marathons, you will probably need 30 laps. Many watches only have 10 laps, but if you want to keep track of mile splits, think of how many miles you'll be going with your watch.
Sunday, June 5, 2016
Keep Cool, My Babies!
As I said in the last post, summer is upon us. The main concern with summer: heat and humidity. Unfortunately, these twin beasts usually come together. Keeping cool is paramount! Here are some tips for beating the heat and humidity of summer.
1) Humidity is highest in the morning, but temperatures are lowest. Overall, working out as early as possible is the best possible option. As an added bonus, most races start early in the morning, so this will help you get used to working out at the proper time of day.
2) If you cannot exercise in the morning, consider taking your workout indoors, especially if it is particularly hot and humid. Safety is number one.
3) Find a shady route. Again, the earlier you go out, the more shade you will have because the sun will be lower. Breezes will also help you keep cool, so don't be afraid of a windy day.
4) Take water directly from the fridge right before you head out. If you carry a bottle in your hand, it should stay cold (or at least cool) for about an hour. Consider putting ice into the bottle if you will be out for long periods.
5) Plan routes that go past drinking fountains, and preferably drinking fountains that are famously cold. Restrooms along the way with cold running water are ideal.
6) When you stop for cold water refills, remember to splash yourself. Wet your hair completely (under your hat). Get cold water all over your upper body and any other exposed skin. When air hits wet skin it feels instantly cooler. The effect may not last long (15-20 minutes) but it's better than nothing!
7) Put wet sponges in freezer bags in your freezer. Take a couple on a hot day and place them in strategic areas, such as in sports bras (front and back) or down your pants (seriously). You can re-wet the sponges at your cold water stops. Some races offer ice cubes. Put them EVERYWHERE. "Have no shame" is a cardinal rule of staying cool in the heat.
8) If you pass a lawn that is being watered with a sprinkler, stop for a quick shower. If it is raining, take advantage with a workout. The main way to stay cool is to be wet all the time. Take all opportunities.
9) Dress as light as decency will allow. If you can wear shorts (without thighs rubbing), do it. Light, flowy tank tops are better than fitted support tank tops. Remember, though, that sun protection is important, so be reluctant to ditch the shirt. A wet tank top will also keep you cool better than no shirt at all. Also: SUNSCREEN.
10) Think positive. Come up with a mantra to help you through the acclimatization process. Think of the sun as a friend. A training buddy, as it were. The humidity is moistening your lungs...how thoughtful! Most people become acclimated to heat and humidity within a few weeks. It's a painful process, but once you are through it, your body will handle the heat better, and you may only need a couple of the above tips.
11) Think about electrolyte replacement. Carrying plain water might be fine when it's 50 degrees, but when temps go past 70 you probably need electrolytes. I carry regular Gatorade (slightly watered down) and it works very well. Preferably you will practice walking with whatever beverage will be served at your race, but if you have specific fuel that you like, go for it. Fruit snacks, jelly beans, pretzels, and potato chips are all options.
12) Relating to 11, you will want to think about bringing a small emergency kit. Heat can exacerbate nausea, so you might want to carry antacids (calcium carbonate is an electrolyte, and they can calm tummies) and chewable Pepto Bismol tablets (if the antacid isn't enough).
1) Humidity is highest in the morning, but temperatures are lowest. Overall, working out as early as possible is the best possible option. As an added bonus, most races start early in the morning, so this will help you get used to working out at the proper time of day.
2) If you cannot exercise in the morning, consider taking your workout indoors, especially if it is particularly hot and humid. Safety is number one.
3) Find a shady route. Again, the earlier you go out, the more shade you will have because the sun will be lower. Breezes will also help you keep cool, so don't be afraid of a windy day.
4) Take water directly from the fridge right before you head out. If you carry a bottle in your hand, it should stay cold (or at least cool) for about an hour. Consider putting ice into the bottle if you will be out for long periods.
5) Plan routes that go past drinking fountains, and preferably drinking fountains that are famously cold. Restrooms along the way with cold running water are ideal.
6) When you stop for cold water refills, remember to splash yourself. Wet your hair completely (under your hat). Get cold water all over your upper body and any other exposed skin. When air hits wet skin it feels instantly cooler. The effect may not last long (15-20 minutes) but it's better than nothing!
7) Put wet sponges in freezer bags in your freezer. Take a couple on a hot day and place them in strategic areas, such as in sports bras (front and back) or down your pants (seriously). You can re-wet the sponges at your cold water stops. Some races offer ice cubes. Put them EVERYWHERE. "Have no shame" is a cardinal rule of staying cool in the heat.
8) If you pass a lawn that is being watered with a sprinkler, stop for a quick shower. If it is raining, take advantage with a workout. The main way to stay cool is to be wet all the time. Take all opportunities.
9) Dress as light as decency will allow. If you can wear shorts (without thighs rubbing), do it. Light, flowy tank tops are better than fitted support tank tops. Remember, though, that sun protection is important, so be reluctant to ditch the shirt. A wet tank top will also keep you cool better than no shirt at all. Also: SUNSCREEN.
10) Think positive. Come up with a mantra to help you through the acclimatization process. Think of the sun as a friend. A training buddy, as it were. The humidity is moistening your lungs...how thoughtful! Most people become acclimated to heat and humidity within a few weeks. It's a painful process, but once you are through it, your body will handle the heat better, and you may only need a couple of the above tips.
11) Think about electrolyte replacement. Carrying plain water might be fine when it's 50 degrees, but when temps go past 70 you probably need electrolytes. I carry regular Gatorade (slightly watered down) and it works very well. Preferably you will practice walking with whatever beverage will be served at your race, but if you have specific fuel that you like, go for it. Fruit snacks, jelly beans, pretzels, and potato chips are all options.
12) Relating to 11, you will want to think about bringing a small emergency kit. Heat can exacerbate nausea, so you might want to carry antacids (calcium carbonate is an electrolyte, and they can calm tummies) and chewable Pepto Bismol tablets (if the antacid isn't enough).
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