ADVICE too near to the front can interfere with and cause frustration for the faster runners , and you will more than likely end up starting way faster than you should , usually resulting in ‘ hitting the wall ’ long before the finish .
Some races will organise runners in seeding groups based on their qualifying times or estimated finishing time . If you ’ re not sure where to line up , simply ask the experienced runners around you what their anticipated pace is , or ask the race staff where you should look to line up . Starting further back does not mean you will miss out on any of the excitement of the race , and you can always go faster later if you ’ re feeling good .
8 Prepare for Water Stops
Check out the route map of the race to see where the refreshment stations will be , so that you can plan your racing strategy and reduce any anxiety about hydrating during the race . Races in South Africa provide runners with water ( and often a sweeter cooldrink or sports drink ) every 3km to 5km , where you can refuel during the race .
When you come to a water station , don ’ t just go to the first set of tables , because that ’ s where all of the congestion is likely to be . Instead , head for the next table , or gazebo , slow down slightly to grab the sachet or cup without dropping it or spilling the contents . Be sure to say thank you to the volunteers manning the refreshment station , and then make sure you toss the empty sachet or cup into a bin or litter zone when you ’ re finished drinking .
9 Pace Yourself
In all the excitement of the start , it can be tempting to start out at a fast pace , or get caught up in a faster pace than you planned , but you ’ ll pay for it later in the race if you push too much in the beginning . A handy rule of thumb is to run the first 10 percent of the race at a slower than normal pace , so focus on running the first couple of kilometres at a slow but steady pace , and then try to keep a comfortable pace as the race goes on , to ensure that you have enough left to finish strongly .
Run your own race , don ’ t be tempted to try to keep pace with the fast runners , and slow your pace if you feel like you ’ re getting tired . If that happens , dial back your speed and try a slower pace for a while , then see if you can pick it up again , but just focus on getting to the finish and enjoying the run . Don ’ t focus on your finishing time of your first race , rather focus on the fun you ’ re having , because the more you relax and enjoy the spirit of the race , the more likely you will be to come back for more .
10 Mid-race Advice
Race day isn ’ t the time to experiment with new things , whether it ’ s your running routine , your pace ,
your hydration habits , or your diet . Tackle a race the same way you ’ d deal with a regular training run . You can also try mental strategies to deal with any discomfort , especially during those middle kilometres . Try distracting yourself by looking at the sights and spectators along the course , and chatting to other runners . You can also try breaking the race distance down into more manageable pieces , then focus on getting to the next section marker instead of the finish line . That way the race will feel more manageable .
11 Prevent Chafing and Blisters
If you ’ re running further than you have before , you may experience some problems with chafing or blisters . To avoid chafing , apply a sports lube product or Vaseline to trouble spots such as nipples for men , bra-line for women , under the arms and between the legs . Also , avoid cotton clothing and socks – rather opt for technical fabric running gear – and make sure your running shoes are at least a half size bigger than your normal daily wear shoes , as your feet need extra space to expand when they heat up . Avoid using brand new shoes or gear on race day .
12 Finish with Flair
Don ’ t pressure yourself to achieve a fast time for your first race – rather focus on the experience – but if you ’ re feeling good when you get close to the finish line , go for it . And remember to smile for the official race photographers as you hit the finish !
13 Make Your Post-Race Plans
It ’ s easy to be so focused on the finish that you forget to make plans for after the race , like where to meet friends and family , or how you are getting back to your car . Even if you have a phone , it ’ s still recommended to make concrete plans for a meeting place , because sometimes the signal at a packed race venue can be intermittent or weak . Making post-race plans in advance can help you avoid chaos after the finish line .
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