How to Ace Your Race

how to ce our Dace There's no question that more and more people are taking on the challenge of running long- distance races. In 2011, more than 1.6 million people finished distance races in America, about a 75 percent increase from 2000. Here's how you can join the crowd: Most popular U.S. races based on FINISHERS START 1 WARM-UP The half-marathon has been the fastest growing distance race in the U.S. with women leading the way with COOL-DOWN 55% warm cooldown ..... ..... BLOOD VESSELS: Dilates O) blood vessels making oxygen available to muscles for better, more efficient performance. Stopping suddenly can cause dizziness as a result of the finishers of rapidly dropping blood pressure and heart rate. nationwide. HEART RATE: Helps minimize stress on your timerequired heart. 5-10 minutes for warm up 5-10 minutes for cool down BODY TEMPERATURE: BREATHE Raises body temperature for optimal flexibility and efficiency. A strong respiratory system can improve your running. Better breathing equals more oxygen for your muscles, and that equals more endurance. The harder your respiratory muscles have to work, the more your legs will struggle in a race. *) myth You should breathe in through your nose and out through your mouth when fact The key to preventing lung-and leg-fatigue is breathing more fully. Breath from your diaphragm or belly, not your chest. Deep belly breathing allows you to take in more air. you run. talktest You should be able to speak in full sentences, without gasping for air. RUN/WALK METHOD Whst people will record significantly faster times when they take walk breaks. They tend to be less tired at the end of a race and can finish strongly STAGE ONE Gets most people ready for a 5k race. Week Walking Minute Run Minute Repetitions Total Minutes 1 14 calculate pace 2 15 16 As a beginner or a experienced runner you need to know your running pace per mile. (Distance divided by running time) 4 4 4 20 24 6. 6. 4 28 4 32 4 36 4 40 10 10 4 44 SHOE SHOP 4 Running injuries are most commonly caused by wrong shóes How to buy the right running shoes? 1. Choose your running profile O Distance Tips • Your shoe should be a 2 or full size bigger than your regular shoe size (swelling) • Make sure you measure your foot standing up • Date your shoes and replace every 6 months or 500 miles • Bring old shoes to compare • Forget fashion O Sprints 2. Determine your foot arch V High O Medium O Flat 3. Identify your running style O Supinating (Outward) COverpronating (Inward) RUNNERS ETIQUETTE RULES V Run on the inner lanes, walk in the outer ones Leave iPod at home for group runs V Acknowlege fellow runners Warn before passing someone. Pass on the left Never stop suddenly in the middle of a run Run against traffic on the road M Stop at traffic signs Don't litter FINISH LAST MINUTE TIPS >) • Active cool down. • When you get home take a cold shower or ice bath to reduce swelling and stiffness. Drink a glass of low-fat chocolate milk, Its balance of carbs, protein, and fluids will help replenish tired muscles. • Eat breakfast - few hours before have a low-fiber meal that contains carbs and protein. • Cut your mileage to about one-third of normal. • Eat a meal that contains anti-inflammatory foods. • Eat a diet rich in complex carbohydrates (whole-grain calories, breads, pasta, and cereals). 65-70% of your calories should be carbs. • As soon as you get to the race go to the bathroom, you will probably need to go again. Break down your race into 3 to 5 segments and set a time goal for each. • Avoid alcohol. • 30 minutes before the starting gun warm up with a 10 minute walk/jog. • Review the course. • Eat a snack with carb and electrolytes hourly. • Check the forecast. • Stay hydrated but not too hydrated. Too much water can dilute the blood, causing nausea. • Lay out your gear. • Eat familiar food, low fiber and skip carb overload. • Think about your breathing. Design by: C.Robles SOURCES: http://www.runningusa.org/State-of-Sport-Road-Race-Trends?returnTo=annual-reports http://www.fitfaq.com/first-5k-article.html http://running.about.com/od/getstartedwithrunning/a/beginnersguide.htm http://running.about.com/od/racetraining/a/first5K.him http://www.runnersworld.com/running-tips/lung-power?page=single http://www.jeffgalloway.com/training/walk_breaks.html http://www.rca.org/education-advocacy/etiquette-for-runners/ Health Central 2. 20ʻS Reachtree Road Race, 10k A week prior 51,303 Lilac Bloomsday Run, 12k Spokane, WA 49,213– BolderBOULDER, 10k Bolder, CO The day before 47,133 ING New York City Marathon New York City, NY 43,954- Bay to Breakers, 12k San Francisco, CA In the Morning 35,755 uoyzejpu anal 34,789 Cooper River Bridge Run, 10k Charleston, sC During the race 34,751- Race for the Cure: DC, 5k Washington, Dc 33,365 After Ukrop's Monument Avenue, 10k Richmond, VA 33,257 Rock 'n' Roll Las Vegas, HMAR Las Vegas, V