5 tips for a better race

Image by AFP/Getty Images via Daylife

 

I’ve been running (and racing) for over 10 years, but I’m not immune to making rookie mistakes. Slowed down by a crowded start? Been there, done that. Hit the wall at the half-way mark? Oh yeah. I have a half-marathon coming up soon, so I’ve been researching the best race-day strategies. Follow these 5 tips and you’ll be on your way to a new PR. Ready, set, go!

Get in a good start position - If you’re planning on running the race for fun, situate yourself in the back so you don’t get in the way of the leaders. Conversely, if you’re gunning for a fast time, inch your way as close to the front as you can. This is especially important for races that are crowded or aren’t chip timed. I ran a big race back in November and my time officially began when the gun went off – even though it took me a good 15-20 seconds to cross the starting line. Just a few seconds can make a big difference if you’re trying to PR!

Start off slow, finish fast - Even if you start near the front of the pack, it’s important to pace yourself early on. Try running 5-10 seconds slower than race pace for the first 1/3 of the race, race pace for the middle 1/3, and 5-10 seconds faster than race pace for the last portion. Many runners start to slow down in the last few miles – passing them will be a big confidence booster and help you finish strong.

Run the tangents – Until a few years ago, I never thought much about my approach to the course, but did you know that running the “tangents” can shave seconds or minutes off your race time? It’s not cheating – that’s how courses are officially measured! For example, on a curved road, don’t follow the yellow center-line. Instead, run a straight route to cover the shortest distance possible.

Use hills and corners to your advantage – If you’re running a competitive race, surging at the bottom and/or top of a hill can be a smart tactic. Many runners chug up a hill and then slow down once they reach the crest. If you overtake them at the top, you can use gravity on the downhill to your advantage. Likewise, many runners slow down when they round a corner. This is your chance to make your move! By turning your body slightly as you round the corner, you can also get a peek of who’s behind you without being too conspicuous.

Run through the finish line - This might seem obvious, but maintain your pace for a few steps past the finish line. A lot of runners unconsciously slow down as they approach the time clock and that can add seconds to your time. And if you want a good finish photo, don’t fiddle with your watch. Smile and finish strong!

What’s your best race day tip?