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R
unning may be the best form of exercise. It can help
one lose weight, boost the immune system, engage
multiple muscle groups (including the core), aid
sleep, and improve mood. Race toward a healthier
you and utilize these helpful tips courtesy of Track Shack.
Pre-Race Tips
Register early.
You’ll receive the best entry price (savings of $3-
$10). Plus, you’ll train more regularly with added focus once you’ve
committed to a race.
Ask friends to join you.
It’s fun to train and compete with like-
minded workout buddies – you’ll motivate each other.
Consider a training group.
Coaches and fellow runners can help you
achieve fitness goals through
Zero to Fit,
a walk-run program;
Five &
Dime,
a 5k & 10k program; and
MarathonFest,
a marathon and half
marathon program.
Review your race packet.
If possible, pick up your packet prior to race
day to obtain your bib (race number), pins, and instructions such as
parking and course info.
Choose clothes wisely.
Never wear brand new garments; fabric or
seams may rub you the wrong way - ouch!
Use the provided pins to fasten the bib to
your front side. A timing device may
be pre-attached to the bib or
provided to clasp onto your
shoe.
Eat light.
Approx. 2
hours before race, opt for
bread, pancakes, or a fruit
smoothie. Drink 8 - 12
ounces per hour before,
during, and after the race.
Arrive early.
Allow at
least 45 minutes to use the
facilities, warm-up, and line up.
Race Etiquette
Line up correctly.
At the start line, it is of
utmost importance that you align properly
by pace. Your personal timing device will
record your race time, rather than clock time.
Smile!
Enjoy yourself. Plus, cameras may
capture you on the course, at the finish
line, or during post-race festivities.
Stay in the middle.
Outside ‘lanes’ are
for passing.
Say thanks.
Volunteers give their time
to make races happen. Smile, wave, or
even grunt in their direction to show
appreciation!
Be aware.
It is easy to lose yourself
in your thoughts. Be cautious of your
surroundings to avoid collisions or
tripping.
Water stop courtesy.
Be especially cautious at water spots and do not
walk directly in front of someone who is moving faster. Try to toss the used
cup into a trash container.
Clear the chute.
Cross the finish line and keep moving. It is best for your
recovery and the safety of all runners.
Run/walk no more than two abreast.
This will allow for safe passing.
Post-Race Tips
Keep moving.
After your time chip is removed in the chute, keep walking
as part of your cool-down for at least 15 minutes. Movement keeps
muscles contracting and assists blood circulation to reduce soreness.
Hydrate.
Drink water and also sport drinks to replace electrolytes and
carbohydrates.
Stretch.
After an adequate cooled-down, stretch your lower back and legs.
Lay on your back and pull your knees into your chest.
Register again!
Try a different distance, a destination race, or a trail run.
Get the Kids Involved
Witnessing
a child’s first
steps is one of
the most exciting
moments in a
parent’s life. The
uncertain balance
of wobbly legs
and surprised
eyes is certainly a
solid milestone!
Then, your tot is
off and running.
Track Shack running events include free kids’ runs with varying
distances, in addition to
Smile Mile
. This all-kids running festival will be
held on Saturday, March 5, at Orlando Fashion Square Mall.
Smile Mile
is
a one-mile run geared toward elementary school children (age 5-11) that
gives kids an event all their own to train for, enjoy, and show some school
pride. More than 200 schools have participated in the past events. Visit
TrackShack.com.
Courtesy of Track Shack
Family
FEATURE
ORLANDO FAMILY MAGAZINE
FEBRUARY 2016
22