ADVICE
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Plan your Toiletries
Some people have sensitive stomachs that don’ t take kindly to being shaken up by running, and emptying your bowels before the run is therefore highly recommended. However, some people struggle to‘ go’ so early on the morning of the race, in which case it may be better to do so the night before the race. Also remember that most races provide porta-loos at the start, so if you are going to use one, give yourself enough time to do your business, because the queues get longer closer to the start time –
Bonus Tip: If you space in a pocket, bring along some loo paper, just in case you need it during the race
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Pin Your Number Right
Your race number should be pinned onto the front of your race shirt, with a safety pin in each corner to stop it from flapping up, so that the race officials can see that you are a registered participant in the race, and the race photographers can identify you in your race pics using your race number. If you are not a licenced member of a running club, you will also be issued with a temporary licence number, which you must wear on the back of your race outfit.
Very important: Your timing chip is attached to this race number, and it won’ t work properly if bent, or covered with thick clothing or a running belt / vest.
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Get There Early
Arrive early so that you not only avoid any traffic jams and get a great parking spot, but have enough time to do your pre-race toiletries, warm-up, catch up with running friends, and enjoy the pre-race entertainment and build-up. It will also give you time to speak to the race staff if you have any questions, and time to drop off your togbag for safekeeping.
Bonus tip: It really saves time and stress to have your route and parking planned before you leave home on the morning of the race.
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Line Up Correctly
Good running etiquette says that slower runners and walkers allow faster athletes to line up closer to the front of the race field. As much as you may want to get moving as soon as possible, standing too near to the front and blocking faster runners will frustrate them, and you may start way faster than you should, meaning you may‘ hit the wall’ before the finish. Starting further back does not mean you will miss out on any of the excitement, and you can always go faster later if you’ re feeling good. This is why the bigger races often seed runners into starting batches, based on their qualifying time or estimated finishing time.
Take Note: There will be a timing mat at the official start line, and your time will only begin when you cross the line. After the race, you will receive a mat-to-mat finish time.
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Pace Yourself
In all the excitement of the race, it can be tempting to start at a faster pace than you planned, but you’ ll pay for it later in the race if you push too much in the beginning. It’ s better to run the first couple of kilometres at a slow but steady pace, to ensure that you have enough left to finish strongly. Most important is to run your own race, and slow down a bit if you feel like you’ re getting tired. If that happens, try a slower pace for a while, then see if you can pick it up again.
Bonus tip: Don’ t focus on your finishing time in your first race, rather focus on the experience, because the more you relax and enjoy the spirit of the race, the more likely you will be to come back for more.
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Drink as You Need
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 table or hand-out spots, 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 cup without dropping it or spilling the contents. Be sure to say thank you to the volunteers handing out the drinks, and make sure you toss the empty cup into a bin or litter zone when you’ re finished drinking.
Bonus Tip: Check out the route map of the race to see exactly where the refreshment stations will be, then plan your race strategy accordingly.
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Use Your Brain
The middle kays of a race can be challenging as you start to feel tired, so try mental strategies to keep yourself going, like focussing on 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, and just focus on getting to the end of that section instead of the finish line. That way the race will feel more manageable.
Bonus Tip: Use markers along the route to motivate yourself, like rewarding yourself with a short walk break if you can keep running for the next five lampposts.
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Finish with Flair
Don’ t pressure yourself to achieve a fast finishing time for your first race – rather focus on the experience – but many runners enjoy winding up the pace a bit for a faster finish, so if you’ re feeling good when you get close to the finish line, go for it. Just focus on form, don’ t overdo it, and make sure you still enjoy the finish.
Bonus Tip: Remember to smile for the official race photographers as you hit the finish, so that you have great race memories to look back on.
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