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Now that summer is mostly behind us and cooler temperatures are starting to drift in, the prime season for charity runs and walks begins. People of all abilities lace up their running and walking shoes and hit the pavement to raise money for many great charitable causes. If you’re a first-time race participant, you’re bound to have questions. Below are a few tips I've accumulated after running more than 60 races. Dress for the Occasion It is very important to overdress or underdress for your race. Most new runners will tend to overdress, which is usually worse than being underdressed. The reason? As you begin running, your core body temperature will begin to rise. In addition, you're contending with the ambient temperature, humidity levels, radiant heat from the running surface (usually asphalt), and direct sunlight. Many experts advise runners to dress as though it were 20 degrees warmer than the actual air temperature. For example, if the temperature at race time is 60 degrees, dress as though the temperature is 80 degrees. You may need to wear a jacket prior to the race (see "Pack Your Bag" below) if temperatures are cool, but be sure to remove it before lining up. Pack Your Bag Below is a list of many items you may wish to put in your running bag. Obviously, you won't run with all of these items, but they'll be helpful before and after your race. Feel free to include any additional items you may need before, during, or after your race. You can return your bag to your car or leave it with family and friends who are not participating in the event.
Always carry identification with you—even if you are participating with a friend or family member. Many walkers prefer to carry their IDs in a fanny pack (worn around the waist), while many runners prefer to wear popular bracelets or shoe tags (such as Road ID). Your identification should include your name, emergency contacts, and other essential information, such as drug allergies or pre-existing medical conditions. As a last resort, you can simply write your emergency contact information on the back of your bib or a piece of paper in your pocket. If you carry a cell phone, make sure you have an ICE (In Case of Emergency) entry in your cell phone address book. Emergency personnel are trained to look for that listing in cell phones. Continued › |
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Fitness Articles › Focused Fitness9 Helpful Tips for Your First Charity RaceCross the Finish Line with Flying Colors-- By Nancy Howard, Certified Running CoachSparkPeople advertisers help keep the site free! Learn more
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About The Author
Nancy Howard
Nancy is an avid runner and health enthusiast. A retired pediatric nurse, she received her bachelor's degree in nursing from Texas Woman's University and is also a certified running coach and ACE-certified personal trainer. |
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Member Comments
tain.com/arti
cles/the-runn
er-s-10-point
-race-recovery-plan/
in case someone was wondering for some post-recovery after a 5K race.
- 8/17/2012 11:36:27 AM
Keep in mind that any layers you wear that you might want to take off during the race should be something you're willing/able to tie around your waist or carry. (The sleeveless overshirt doesn't work well for this reason). - 11/17/2009 8:38:51 AM
Nancy - 11/17/2009 4:19:14 AM