ADVICE
ACE YOUR FIRST RACE
If this is your first 10km race, take note of these essential tips to make sure your race day goes as smoothly as possible.
Lining up for your first road race may seem a little daunting, but rest assured that the team organising the Absa RUN YOUR CITY GQEBERHA 10K has gone the extra mile to ensure that you have a great day on the roads with us. We also recommend that you make use of this great advice for first-timers …
1
Dress for Success
Remember that you will heat up several degrees once you get moving in the race, so dress as if the weather will be a wee bit warmer than it actually is predicted. If it’ s cold on the morning of the race, wear an extra layer of thin clothing that you can strip off as the starting time nears. On the other hand, if hot temperatures are forecast, it’ s best to wear running gear that is made of cooler, moisture-wicking materials that absorb sweat and move it away from your skin, where it evaporates on the outer side of the clothing, thus keeping you dry and comfortable. Also make sure you apply sunscreen and wear sunglasses to protect those parts of the body that don’ t take kindly to too much sun.
Bonus Tip: Trim your toenails neatly, as this could save you from a lot of pain and discomfort both during and especially after the race. And you’ ll avoid having an unsightly black toenail!
3
Choose Your Food
It’ s best to have a high-carbohydrate breakfast a few hours before a race, like pancakes, waffles, or a bagel with peanut butter, to ensure you have enough stored energy in the form of glycogen. However, avoid overeating, or eating rich, fatty, or high-fibre foods, which could give you an upset stomach instead of providing you with extra energy. And if you simply can’ t get going without a cup of coffee in the morning, limit yourself to no more than one regular cup, then sip on a bottle of water before the race.
Bonus Tip: Avoid new or different foods and drinks in the last few days before race – if you haven’ t trained with it, don’ t race with it.
Bonus Tip: The race offers a secure togbag drop-off service at the start, so you can put discarded clothing in your bag and collect it again after the race.
2
Avoid the Hotspots
If you’ re running further than you have before, you may experience some chafing. To prevent this, apply a sports lube( or Vaseline) to common‘ hotspots,’ such as under the arms and between the legs, as well as nipples for men and the bra-line for women. You can also stick band-aid plasters on some of these hotspots. Avoid cotton clothing and socks, because these tend to become soaked with sweat or water, which can lead to chafing.
Images: Tobias Ginsberg, Richard Pearce
14 Run Your City Series