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RunTex continues a breakdown of the keys to running

Racing Ready with 5k, 10ks

It is important to run a few of the local 5Ks and 10Ks as you prepare for the Capitol 10,000. You can't expect to do your best if you haven't had a few practice races. Athletes have their best runs at the end of the season because there is so much to be learned and experienced before they get comfortable with running in races. Also, races are going to be one of your best workouts. They are a great steady state run. The following is a list of things you need to know and do to run your best:

Eating right the day before and the morning of
Getting up early enough race morning to feel alert at race time
Resting enough to feel good race morning
Getting used to the asphalt roads
Getting used to the crowds at the start
Using a port-a-potty
Remembering your race number
Knowing what to do with your extra clothes after you have heated up
Knowing your own pace as the race starts
Practicing drinking water on the run
Getting to know your mile splits to determine if you are on pace
Finding out if you went out too fast
Figuring out how to correct it if you did

It is exciting to see new runners go into events with the excitement and fear of the unknown and have it turn into confidence as they become experienced. I would recommend that you participate in two 5K runs and one 10K run before your goal race.

Make sure you keep the flyer or brochure to the event when you register so you have all the pertinent information when you start driving to the event bright and early on a Saturday or Sunday morning.

Get to the race about an hour before start time. When you get to the race site, look for the bathrooms right away; don't wait for the long lines to form. This can be very stressful, as you can imagine. You will need to have your race number pinned on the front of your shirt. Make sure you get a drink of water before the start. Double tie your shoe laces. Go for an easy one-mile jog, (possibly on the first part of the course), then come back and stretch easy.

Make sure you look at a course map so you are comfortable where you are running. Don't line up in the front of the pack get somewhere in the middle to back. This will help you start at an easy pace. You will have to stand around for about five to 10 minutes before you actually start running, so you will want to use the first half mile to loosen up again.

If you have a running watch, make sure you start it when the horn blows. Then get your mile splits so you can see if you ran at a consistent pace or not. When you finish, stop your watch. When you get back home, put your splits and overall time in your running log.

Take time to get water on the course, and don't be concerned if you stop and walk while getting your drink. This will ensure you get enough water, and the rest will do you good. Also, pinch the cup before you drink it; you will spill less. As the race goes along, expect to have to try harder to keep the same pace. So if you have gone out too fast, walk or run easy long enough to get comfortable, and then get back into your goal pace.

At the finish line, you will expect someone to be reaching at you. Don't be concerned; they are just trying to get your race number's tear tag off to give you an official time. If you think about it, tear it off as you are walking down the chute. After you have finished getting out of the chutes, walk around for about 10 minutes, or jog if you feel good enough, and sit down and stretch. This will reduce your soreness the next day. Also, if they are offering massage, at the finish line, take them up on it.

I promise you these events are a lot of fun, and you will feel like a true champion if you participate. The biggest benefit will be your experience going into the Capitol 10,000, which is the biggest event of them all. Get good at smaller events so you will be prepared for the big one.

Taking It Easy
It is very important for long-term success in running that you don't train too hard. Even though running hard is the best way to improve, it isn't realistic for most people who have a life, job and family. Training hard leaves you without the energy to maintain your normal schedule.

How do you know if you are training too hard?

The great thing about running is there's no penalty for walking; it actually can make your overall time better. You need to throw your ego out the window and listen to your body. Kids are great examples of how to run. They run until they feel like walking, walk until they feel like running and so on. Pretty soon, they are able to sustain a moderate pace.

When you decide it is time to run hard, make it for a short distance or time. Make sure you know the difference between the interval days when your whole intent is to improve your pace and your easy days when you are working on your aerobic base.

It is very important now that you are used to the impact of running that you spend your time running easy for longer periods of time to help develop your aerobic base. With a good aerobic base, you will be able to deliver oxygen, better, making distance running more comfortable. Also, a side benefit is that as you run longer and easier, you will be able to burn fat. Who doesn't want to do that?

The first thing that happens when you run too hard is you feel uncomfortable and time stops. Because distance running is aerobic and rhythmic, you need to stay in a comfortable pace while training. As your body gets better at running, you will speed up naturally. This isn't a Òno pain, no gainÓ program. A good running program is one you stick with.

Know Your Feet
When you are running and walking, the only thing that hits the ground is your feet. Your feet are designed to absorb shock, stabilize your legs and create power for the next stride. Your foot type determines whether you are a better shock absorber or a better stabilizer. If your foot is better at absorbing shock by being flexible, it will tend to have problems with stability. If your foot is better at being stable, it will be more rigid and not absorb shock. If you are lucky, your foot will be a good blend of the two.

How can you tell, and what does this mean? There are a couple of ways to tell if your feet are rigid, neutral or flexible. One of the easiest ways to tell is to measure your feet while you are sitting and when you are standing; note the difference, if any, in the length of your foot. While sitting on a chair, put your foot on a ruler and measure from your heel to the tip of your toes. Then stand up on your foot, and see if your foot changes length or not. If your foot remains the same length, it is a rigid foot. If it grows by 1/8 of an inch, it is neutral (a good blend of cushioning and stability), and if it grows by more than 1/4 of an inch, it is flexible (absorbs shock well, but not stable).

Shoes are designed with these three foot types in mind and it is important to get into the right type of shoe. All running shoes have cushioning. The difference is in the softness of the midsole and the thickness of the foam. If you are a runner with rigid feet, you will need to concentrate on shoes that have the softest foams. For you to run for any distance, you will need to get shoes that absorb shock very well. If you have a neutral foot, you can get shoes that blend cushioning and stability. Your shoes will have a soft midsole, but will have a wider base and a second density on the medial side (arch area). If you have a flexible foot, your shoes should have a slightly firmer and thinner midsole to stabilize your foot. You are already good at absorbing shock and will need less cushioning and more support. The higher you lift a flexible foot off the ground, the more unstable it becomes.

Another element of footwear is insoles. The manufacturers' insoles are not the best available. For the rigid foot, a soft shock absorbing insole can do wonders to make running fun. And for the extra flexible foot, a supportive insole can add to your running.

It is very important to understand your foot and body type so you can be a successful runner. So many people fail because they are in the wrong shoes or in the wrong shoe size. Take the time to understand your foot, and make sure your footwear is right. If you have any trouble with pain and injury from your lower back down to your feet, you should check into your footwear.

If you have questions, feel free to contact me at 472-3254 or by e-mail at paul@runtex.com.