March 13, 2014
XENIA — Runners should pay attention to what and how much you’re drinking. It can’t be emphasized enough. Drink enough water before, during and after any form of exercise.
Not properly hydrated? Skimping on water can lead to fatigue and muscle cramping.
Here’s the bottom line on proper hydration: On runs of an hour or more, carry water with you and consume 6-8 oz. every 20 minutes.
During pre-training and 5K, 10K or Marathon training, weigh yourself before and after each run and get your body weight back to the weight it was before the run by drinking water or sports drink within the first hours after the run.
If you’re doing a long run or race (more than 8 to 10 miles), make sure you’re well-hydrated during the few days leading up to your long run.
Avoid cocktails for at least one week before your race. Alcohol dehydrates you and disrupts a good night’s sleep, something every runner needs before race day. Running with a hangover? Not a good idea. You’ll start your run dehydrated.
An hour before your run, drink 16 to 24 ounces of water or other non-caffeinated, sugar-free fluid. Stop drinking at that point or you’ll find yourself waiting in long lines for the Port-o-Pot, a surefire way to kill your time.Drink another 4 to 8 ounces right before you start to make sure you’re hydrated before your run.
During your runs, take in 4-6 ounces of water every 20 minutes. During longer workouts (90 minutes or more), drink a sports drink to replace lost sodium and other minerals (electrolytes).
Rehydrate with water or a sports drink after your run. If your urine is dark yellow after your run, you need to keep rehydrating. Drink until it’s a pale yellow color.
5K Training Tips: Day 1 - Jog 2.5 miles (or 25 minutes); Day 2 - Jog 2.5 miles (or 25 minutes); Day 3 - Jog 2.5 miles (or 25 minutes).
You’re now Trained and the race is on
So you’ve done your training for your first 5K — the best race distance for first-timers. As your race day approaches, you may have some questions and concerns about what to expect on race day. If you’re fairly new to running, here are some tips for your first race day.
Pick up your race packet. Beginning at 7:30 a.m., pick up your race bib, goody bag and t-shirt, if your registration included one (deadline was March 7).
Don’t overdress. A good rule of thumb: Dress as if the weather is 15 degrees warmer than it is. That’s how much you’ll warm up once you start moving along the course. If it’s cold, you can always wear warmer clothes while you’re waiting for the race to start. Many races offer a gear check where you can store your bag with extra clothes for before and after the race.
Choose your pre-race food wisely. Eat a meal at least one hour prior to the start of the race. Choose something high in carbohydrates and lower in fat, fiber, and protein. Stay away from rich, fatty, or high-fiber foods, as they may cause gastrointestinal distress.
Pin Your Bib. Your race bib goes on the front of your shirt, not the back. Safety pins will be provided and you can use them on all four corners of the bib to keep it in place.
Get there Early. Arrive at the race site early to make sure you get a parking spot. Regardless of whether you’re driving there or not, you’ll also need time to pick up your number, take a warm-up jog, and use the bathroom (the lines may be long).
Line up. Bring a support team. Aim to finish. Don’t put pressure on yourself to achieve a really fast time for your first race. Finishing the race and enjoying the experience are excellent goals for a first-timer.
Don’t wear the race T-Shirt! If you registered prior to March 7, you will receive a race T-shirt. Don’t wear it until after you’ve completed the race. Not only are there superstitions associated with wearing it in the race, but it also makes you look like a rookie.
5K Training Tip (It’s almost Race Day!): You made it! Race Day is this Saturday, March 15. Registration begins at 7:30 a.m. with the Kids Fun Run at 8:45 a.m. and the 5K beginning at 9 a.m.
During this final week of training, you should start with a brisk five-minute warm-up walk, then: Day 1 - Jog 3 miles (or 30 minutes); Day 2 - Jog 3 miles (or 30 minutes); Day 3 - Jog 3 miles (or 30 minutes).
Training Tip brought to you by www.coolrunning.com, Healthy Lifestyles Corner from the Greene County Healthy Lifestyles Coalition and the Greene County Newspapers.
Online registration will continue through Friday, March 14. Registrations will continue to be accepted up until the start of the race on Saturday morning. Registration is $20 per person. Groups of 10 or more can still get a discount, too. You can register online now at www.atomicracetiming.com (through Friday) or print out a registration form with your payment by visiting www.gcchd.org and then drop it off at the Greene County Combined Health District at 360 Wilson Drive in Xenia or bring it with you the day of the race. For further questions call 937-374-5669.