Preparing for a Road Race

My name is Dr. Richard Feeney, part of the Sports Medicine Team at Core Physicians and Exeter Hospital, and I was invited to give some advice on “how to get ready for a race” as we ramp up for our annual fundraising event, the Jim Dill Memorial Trick or Treat 5K & United in Wellness Cancer Walk. With temperatures cooling and leaves changing, this time of year can inspire many to hit the local road running circuit. As an avid runner, I relish this time of year for training and racing. As a physician, I find the task of coaching others on how to prepare for a race challenging to say the least.
 
First of all, I am not sure if I can consider myself an expert in the field. I enjoy running and I have run many races but racing means something different to everybody. And so does running. So preparing to run a race is a little like a family recipe - everybody has a different set of ingredients scribbled down somewhere.
 
I suppose the most logical place is start is at the beginning - so just sign-up! There’s a nice quote that sums up the strength to do just this:
 
“The miracle isn’t that I finished. The miracle is that I had the courage to start” - John Bingham.
 
I like this one because runners and non-runners alike can benefit from goal-setting. Signing up for a race is way to make that goal concrete. Tell your friends and family. Write it on a calendar. Plan for it.
 
Unlike in running, in race preparation, I like to work backwards - and visualize what I would like the end product to look like. Is there a particular time I’d like to beat? Am I aiming to run the entire race without walking? Am I looking to finish faster than I start? Do I just want to look good? Really defining a goal can make your preparation much clearer.
 
If you don’t like looking too far ahead, then start where you’re at now. Are you a couch-to-5K kind of runner, a walker-looking-to-run runner, or a runner looking for a personal best? Knowing your baseline level of fitness will also help you start smart and avoid injury.
 
Many seasoned runners know the 10% rule - that is increase weekly mileage by 10% or less per week to avoid injury. But if you start at 0 miles/week, you never quite reach the 5k distance. If you are relatively sedentary, and have a sedentary job, then walking on even surfaces is the place to start. You can gradually increase time, pace, or challenging terrain (e.g. incline) a little at a time, but not all 3 at once! I like to start by adding time first. If you can walk comfortably for 20 minutes, challenge yourself to get to 30 minutes by the end of the week. Remember, everybody responds differently to the stress of training so listen to your body. Excessive soreness, swelling or fatigue, especially days following exercise may be sign you need to pull back on the throttle.
 
Always remember that a gentle, dynamic warmup is better than static stretching to start. A dynamic warmup will bring proper blood flow to all those tissues critical for running - muscles, joints, and tendons. A dynamic warmup might include jumping jacks, light skipping, or walking lunges. Running without warmups and starting too quickly is a recipe for injury. After running is the best time to stretch and enhance recovery.
 
Recreational and seasoned runners alike also need motivation. Aside from goal-setting, I enjoy route-planning - finding new places to explore. Whether it is a local trail system, a quiet side street (e.g. Swasey Parkway in Exeter), or a challenging hilly road, varying the terrain (and company) can provide intrigue and allow us to engage in the joy of running - which is a thing!
 
Now the doctor part. If you are brand new to running or have any concerning history regarding physical exertion, ask your primary care provider if this is a good idea. If you get the green light, treat yourself like an athlete: eat well, sleep well, and wear good shoes! See you on the course.