May 25, 2024

Big race coming up?

Get Fit Quick Tip:

Stick to the basics when planning for a race!

Nothing new on race day. This applies to food, hydration, clothing, and pacing. If you haven’t tried it in training, don’t do it in racing.

Research ahead of time. Do an online search of restaurants, grocery stores and markets in the area. Make reservations for dinner the night before. Plan out every detail of your breakfast.

Plan morning-logistics. Expecting traffic? Parking troubles? Plan ahead. Know exactly how you’re getting to the starting line down to the route, the mode, the exact departure time, closed roads and traffic control information, and the exact drop off or parking details.


Is Running a Half-Marathon for you? By Lisa McClellan

The half marathon has become one of the most popular distances in the country for many reasons. First off, it’s not as daunting as the full and takes much less time to train for. Second, many people long for the sense of accomplishment and achieving something really big, but doing something like climbing Everest or white water rafting down the Congo river are too out of reach. So what do they do? Something a little more achievable: run a half or full marathon.


TIPS to make running your first half-marathon a success:

1. Find a special race to enter: Ask yourself what is important in a race to you. Maybe it’s a really nice medal, a beautiful destination city, an amusement park, a trail race. Do you need a lot of support from crowds or do you prefer something more quiet? Find the race that appeals to you and plan ahead. Sign up for a race up to a year in advance, generally the entry fee is less and this gives you time to make travel arrangements and plan out your training schedule.

2. Run a 5K and 10K before your Half Marathon: Be sure to work your way up to the 13.1 distance. Have you ever driven 13 miles? It’s a long way. Don’t show up on race day unprepared, you might have a horrible race, or worse, get injured.

3. Have a plan: If you’ve never run before, start with a run/walk plan. Plans are designed to keep you injury free and help introduce you to running in a positive way. Everyone I have spoken with who has tried these plans has not only had a successful race, but has gone on to run in several more events as well.

4. Start with a friend or running group: Sometimes running by yourself gets lonely. Having a friend keeps you accountable, it’s fun to have someone to talk to on your training runs, and accomplishing something big like this together is very bonding and intimate.

5. Don’t have a predicted finish time: Try not to have an expectation of a finish time on your first half marathon, make your goal simply to finish. Most races have a large time limit on the course. Don’t worry if you walk or need to stop at the water stations, in fact it might make it more pleasurable if you do. Don’t beat yourself up for stopping, you’re out there doing it while most people are sitting on the couch or watching from the sidelines. Be proud of what you’re doing and don’t worry about time.

6. Plan a post race celebration: 13.1 is a long way, if you can afford it, plan on pampering yourself post race. Make an appointment for a massage or pedicure. Make reservations for a nice dinner the night after your race. Or it might be as simple as allowing yourself to take a nap that afternoon. It’s a big deal… be proud of your accomplishment.

7. ENJOY: Go across that start line in a place of joy. If you get tired, hot, or something hurts, just slow down or stop. It’s called a race, but times have changed as these events are designed for everyone to enjoy, and we are all out there for different reasons. Your first race should be a good experience, there will be plenty of races in your future to “Race” but cross the finish of this first one with a smile on your face.

By Lisa McClellan. Follow Lisa via her blog

Do YOU have what it takes? Sarah Stanley offers wisdom gained from endurance athletics.

Sarah Stanley is an ultra endurance athlete who is passionate about her faith, eating real food, fitness and helping others! She’s completed 22 marathons, 11 ultramarathons, countless half marathons, plus 2 cycling adventures (DC to NYC and San Francisco to San Diego.) Allow her wisdom and encouragement to empower YOU to challenge your own fitness!

How do you handle all the different emotions that come with ultra-events?
It’s part of being an ultrarunner- you just accept how you’re feeling and keep on running! For longer ultra’s you’ll go through a wide range of different emotions. I’ve cried, laughed and cursed (yes) but always had fun! 
What physical/psychological skills have you’ve learned from endurance events?
It really is all in your head. You have to push yourself by giving yourself a pep talk (or two.) There are times when the going doesn’t just become rough, it becomes downright unbearable. And then I’ll think about those who can’t run or those who are serving our country or how the world needs some positive examples and I keep on trudging.
What do you say to yourself to keep going during an event?
I think back over my life and the things that I’ve overcome and survived, and that is what keeps me putting one foot in front of the other. I’ve come up with quotes such as “the 11th commandment: thou shalt not quit” or “giving up is for wimps” or “a finish is a finish.”  I also visualize the finish line, getting to the next aid station or top of hill. When you run an ultra you are your own cheerleader.

How do you control negative self-talk along the course?
I must (you must!) keep positive. Some races don’t always go as planned. It can be easy to get sucked into the mud (literally and figuratively.) If I get in a rough mental spot, it will be very hard to keep on running! Remember that running ultramarathons is 99% mental! I really try to just be thankful for the gift of running and enjoy the beauty that is around me. Ultras are run mainly on trails so there is usually plenty to gaze at; I find a special sweet spot-a grove or zone as some would call it- and I just stay there for the duration of the race (and even training for that matter.)

How do you handle/respond to others negativity while preparing for or during a race?
Ignore the haters! I surround myself with positive, loving, supportive people. Negativity always destroys while positive always builds up. Negative people are people trapped in their own unhappiness and will try to bring you down. Haters or negative people is about them- not about me or you. The best way to respond is with love and kindness and to keep doing what I am called to do, which is to make a positive difference in this world. 
What keeps you coming back again and again to race?
Love! The love of the sport, people, seeing how far you can push yourself when the going gets rough, being alone in the woods and really, there is just something about ultrarunning that I can’t describe with mere words. The energy, the woods, the challenge, the thrill of the unknown- it’s a sport I am in love with. And I hope I always will be.  
How has racing ultra’s helped you in everyday life?
Ultrarunning and life go hand-in-hand. I think that’s why I love it so much! Life has not always been easy for me and I’ve learned to rise above the bad and make the most of each day that I do have. My life has helped me in ultrarunning; ultrarunning is just the icing on the cake (or the salt on kale chips in my case.) 
What’s the number one thing racing has taught you? Either about yourself or others.
You never know how strong you are mentally, physically, spiritually and emotionally until you tackle what most people think of as inconceivable and come out on the other side smiling (and yes, sometimes crying too.)

Are there stereotypes you face about female ultra-competitors? How do you debunk them?
I think that women are generally perceived as weaker to begin with. There are some incredible women athletes out there! I think the best way to debunk them is to just keep training and showing up-saying yes to life. Show others that you are committed and will always do your best- no matter what! 

What is your best advice to someone considering participating in an ultra?
Have some running under your shoes! You’ll have better long term success if you start small, stay diligent and consistent. Start running on trails. Ultras are synonymous with dirt, woods, river crossings, jumping trees, hills- you get the picture! Work on the small things that add up over time for example planks, side planks, squats, lunges, one leg squats, pushups. Then sign up for a 50k! And let me know- I would love to cheer you on either virtually or in person.

Sarah is the founder of Sarah Stanley, faith+food+fitness. When Sarah isn’t running or cycling she enjoys creating new recipes, taking a hot yoga class and traveling. She’s been featured in various media outlets such as SHAPE, Ladies’ Home Journal, Washingtonian and SELF. Follow her on Twitter http://twitter/sarahstanley and Instagram