RUNNING TIPS BY COACH JIM SARET

I was navigating the award-winning personal blog www.aroundtheflexure.com and was surprised to bump this useful running tips from no less than Coach Jim Saret.  In case you don't know, Coach Jim is a US certified fitness expert.  Followers of the reality TV show, Biggest Loser Pinoy Edition, can surely recognize him as the hunky professional trainer of the contestants along with another fitness specialist, Chinggay Andrada. 

I must say these pointers are of valuable aid especially for someone who wanted to give running a serious shot.  For both less-experienced runner and hard-core, following these basics in running would greatly help to have an organized, injury-free and enjoyable adventure on the road.

Happy Running!

The Night Before the Race

• Prepare your running clothes and equipment (iPod, cap, gels, water bottle, etc.) the night before to make sure you have everything ready already.
• Check your running shoes to make sure they are okay and that your laces are good as well.
• Trim your toenails the night before to make sure they don’t become a problem on race day!
• Drink plenty of water the day before the race — enough so you need to urinate before you go to bed.
• Make sure to get enough sleep to keep your energy during the race. Running on just a few hours of sleep is - NOT RECOMMENDED (think low-batt)! All the race preparation and training will be wasted if you don’t get enough sleep before the race day.

The Day of the Race

• Wake up early enough to take care of everything you must do (eat and drink, visit the bathroom, dress, etc.).
• Use a lubricant product like petroleum jelly and cover body areas susceptible to chafing.
• Double check that you have your race kit.
• Leave early for the race so you’ll have enough time to park and do last minute preperations. You can expect parking to be far from the race venue so plan the walking time from the parking to the starting line.
• Warm up and loosen up well before you race.

Food and Hydration

• Eat a light meal an hour to an hour and a half before the race. Bread, pasta, rice, water and non-acidic fruit like bananas are good choices.
• Avoid dairy products, fried foods, fiber rich foods or anything you are not used to. A good rule of thumb is — DO NOT EAT OR DRINK SOMETHING YOU HAVE NEVER TRIED BEFORE. This includes electrolyte drinks or energy gels that are being given out for free.
• You can eat a light snack like crackers or a piece of bread or fruit up to 30 minutes before the race. Be sure to wash it down with water.
• You can pre-hydrate yourself until 15 minutes before the race starts. Just be sure to go to the restroom before the start and flush it out.

Pacing

• Avoid the urge to “sprint with the pack” during the start of the race. Stick to your regular or planned race.
• If you can find a running “buddy” that will run with the same pace as you, go ahead and do so. Runners with “pace buddies” have a higher chance of success in accomplishing their goal.

Water Stations

• Try not to pass up any water stations. Drink or take a sip even if you are not thirsty. Feeling “thirsty” is the body’s way of telling you that IT IS ALREADY dehydrated.

Supplements

• Unless you are doing a half or full marathon, you don’t need to take energy gels, bars or the like. If you do take energy supplements, make sure to chase it down with a sip of water.

Stay Loose and Relaxed

• Be sure to share out your arms and shoulders every now and then to avoid upper body muscle tightness. Be conscious if your posture as well and avoid slouching during the latter part of the race.
• Don’t Forget to Enjoy the Run!
• Sometimes we get too caught up on establishing a personal record (PR) or a target time that we forget to enjoy the run! Take time to enjoy the spectators, participants and the scenery. Stop negative thoughts dead in their tracks and change them to positive affirmations. Think about how proud family members and friends will be of you and your accomplishment. If your encounter a difficult hill in the race, look at it in a positive light. See the hill as an opportunity to exercise different muscles, giving tired ones a breather.

Injury

• If you feel some form of pain during your run, slow down and have a feel of how bad it really is. If it seems to be going away, then go ahead and resume your regular pace. However if the pain persists and/or even increases in pain as you continue to run, seriously consider stopping and getting some help. Pain is the body’s way of letting us know something is wrong. No race is worth the risk of hurting yourself by continuing to run and causing a minor injury to turn into a major setback.

Post Race Considerations

• Immediately hydrate after you cross the finish line.
• Decide if you need to see a medical specialist if you feel something “off” with your body.
• Take care of blisters, wounds, cramping, or any other injuries right away.
• Immediately restore your glycogen stores with a healthy and nutritious meal, preferably high in good carbs.
• DO NOT DRINK BEER OR ALCOHOL RIGHT AWAY! After pushing your body, what it needs is a nutritious meal and water to replenish all that it lost during the race.
• Stretch thoroughly (Cool Down) within 20 minutes of completing your event to avoid lactic acid build up and Delayed Onset Muscular Soreness (DOMS).
• DO NOT THINK OF LYING DOWN IMMEDIATELY AFTER YOUR EVENT! Keep moving!