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#1-Chafing
Chafing can be one of the biggest issues a runner faces. I've noticed the hotter and more humid it gets, the more you chafe. I've tried all different types from Body Glide to Vaseline and finally settled on (don't laugh) Boudreaux's Butt Paste. Any type of diaper rash cream will work and it works a gazillion times better than any other product. If you think about it rationally, diaper rashes are a type of chafing, so it works on grownups as well! The following are typical areas you want to cover with cream:
- Under the arms where your arm might brush against your shirt
- On the inner thighs where the thighs and shorts might rub together
- Ladies, on your sports bra line in the front-this is the worst place pain-wise!
- Your back if you are wearing a hydration pack.... My Orange Mud Hydraquiver never chafes me, but my Camelbacks and Nathans did, so it just depends on your pack
For men, mole skin will be your best friend. I don't care who you are, if you run with a shirt on for any kind for a long run, to put it bluntly, your nipples will bleed. I've seen some horrible cases where there is blood streaming down light colored shirts. If you run without a shirt, you have no worries.
# 2-Bathroom Issues
Most runners experience bathroom issues at one point or another. I have had multiple races where I was sidelined for 10 to 20 minutes in portapotties. Portapotties will become the best friend of any runner-it doesn't matter the condition on the inside. I have yet to try it, but multiple friends swear by Imodium. A lot of runners take a fiber supplement to ensure regularity. I recently learned from my own mistake-do not take it on race day. I thought that if I took it in the morning, it would be out of my system by the time of my night race. BOY was I WRONG. I'm not going to go into details, but you can use your imagination if you so choose.
Tidbit for us women: If you think you might need to go pee mid-race, wear a skirt. You can pull the inside of one of the shorts legs over and pee like a man still standing - just make sure your shoes are out of the way 😆
#3-Nutrition
Always practice with whatever you are going to use on race day. I tend to lean towards anything that is natural like Picky Bars, banana chips or applesauce because real food sets better on my stomach. I do take the occasional Gu, but there are only a few flavors that I can tolerate. Every person is different. The only thing I can emphasize is to take what you will take on race day. If you plan on using whatever the race offers, make sure you figure that out all the way down to the flavors they are offering and test it ahead of time. Otherwise, you increase your chances of having issue #2.
#4-Clothes/Socks/Shoes
Clothes are just like nutrition in that everyone is different. Avoid cotton shirts as they increase chances of chafing. If you have to wear a pack at the race, I would make sure to wear a sleeved shirt to minimize chafing. Wicking fabric is best. Otherwise, it's up to the runner. As for shoes, always size up 1/2 to a full size from your regular shoe size. For instance, I wear a size ten in my normal, everyday shoes and I wear a 10.5 to 11 in running shoes. The longer you are on your feet, the more your feet are going to swell. If your shoes are too small, you risk all sorts of foot injuries. Your sock size needs to match your running shoe size even though sometimes this stinks. I love all the cute colors that female socks come in, but those typically come in size Medium which goes up to size 10 shoe. This would be okay if I was wearing normal sized shoes, but your sock size needs to increase with your shoe size. I lost a few toe nails trying to cram my feet into cutsie socks.
#5-Training
There are many philosophies on training plans and many free training plans on the internet that give a good base for training. I used Hal Higdon's training plans for my first couple of half marathons and three full marathons. It worked fine, but I did notice that I always "bonked" between miles 20 and 23. This was because the longest training run he has you do is twenty miles. I started incorporating a 23 or 24 miler in during my training and that problem went away. On the latter half of a marathon, most of it is mental and muscle repetition. Your brain can carry you another two to three miles, but six is asking a little too much. It's like the people that stand at mile twenty with signs saying you are almost there and you think, "Ha! No I'm not!"
If you want a customized training plan, always feel free to email me and I can create one for you. I've taken coaching classes and run and paced enough races to know what works and what doesn't.
#6-R.I.C.E.
Rest, Ice, Compression and Elevate. These are some of the hardest things for a runner to do, but are the most important when staving off injuries.
https://en.wikipedia.org/wiki/RICE_(medicine)
If the injury doesn't improve after using this method, go see a doctor. I am the worst person when it comes to going to the doctor because I prefer to stick my head in the sand and overmedicate with anti-inflammatories. I had a serious setback this past season and missed races due to this tendency and have since learned to always reach out to a doc at first sign of serious pain where R.I.C.E. doesn't help.
#7-Race Day Tips
First and foremost, follow all of the above tips.
The night before, eat a meal that is a favorite and easy on the stomach. I lean towards steak and potatoes because they are pretty simple and a meal that I was raised on so I know the reaction my stomach would have. I would avoid beans and spicy food as they come with race day complications. On actual race day, eat a small meal. I've heard people say they can't eat before a race, but believe me, you need to eat. If you have to wake up an extra half hour early to allow time for your stomach to settle, do this. You need the energy a good breakfast provides in order to do your best at your race. I lean towards bagels, bananas and toast. These are easily digestible and provide the correct nutrients.
Put together a plan for your race and know it by heart. For marathons and halfs, I would recommend a pacing bracelet. Some race expos offer them for free and there are also websites where you can order them. All you need to do is google "pace bracelet." Using these help you to stay on track for your time goal. Another option is to stick with a pacer. As a pacer, I try to keep an even pace throughout the race as I know my runners expect that of me. Place trust in your pacer as they will most likely get you to whatever goal you have in mind. When it comes to Ultras, set a time goal even if your goal is just to finish. When you are out there on the course seemingly by yourself, the brain starts to wander into some dark places at times and if you have a plan, it keeps you focused.
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As I said above, this will be a working document. If you, as the reader, have any other additional tips, please feel free to comment and I will add them to the page!
Thanks,
-A
amandalynnhughes@hotmail.com
#3-Nutrition
Always practice with whatever you are going to use on race day. I tend to lean towards anything that is natural like Picky Bars, banana chips or applesauce because real food sets better on my stomach. I do take the occasional Gu, but there are only a few flavors that I can tolerate. Every person is different. The only thing I can emphasize is to take what you will take on race day. If you plan on using whatever the race offers, make sure you figure that out all the way down to the flavors they are offering and test it ahead of time. Otherwise, you increase your chances of having issue #2.
#4-Clothes/Socks/Shoes
Clothes are just like nutrition in that everyone is different. Avoid cotton shirts as they increase chances of chafing. If you have to wear a pack at the race, I would make sure to wear a sleeved shirt to minimize chafing. Wicking fabric is best. Otherwise, it's up to the runner. As for shoes, always size up 1/2 to a full size from your regular shoe size. For instance, I wear a size ten in my normal, everyday shoes and I wear a 10.5 to 11 in running shoes. The longer you are on your feet, the more your feet are going to swell. If your shoes are too small, you risk all sorts of foot injuries. Your sock size needs to match your running shoe size even though sometimes this stinks. I love all the cute colors that female socks come in, but those typically come in size Medium which goes up to size 10 shoe. This would be okay if I was wearing normal sized shoes, but your sock size needs to increase with your shoe size. I lost a few toe nails trying to cram my feet into cutsie socks.
#5-Training
There are many philosophies on training plans and many free training plans on the internet that give a good base for training. I used Hal Higdon's training plans for my first couple of half marathons and three full marathons. It worked fine, but I did notice that I always "bonked" between miles 20 and 23. This was because the longest training run he has you do is twenty miles. I started incorporating a 23 or 24 miler in during my training and that problem went away. On the latter half of a marathon, most of it is mental and muscle repetition. Your brain can carry you another two to three miles, but six is asking a little too much. It's like the people that stand at mile twenty with signs saying you are almost there and you think, "Ha! No I'm not!"
If you want a customized training plan, always feel free to email me and I can create one for you. I've taken coaching classes and run and paced enough races to know what works and what doesn't.
#6-R.I.C.E.
Rest, Ice, Compression and Elevate. These are some of the hardest things for a runner to do, but are the most important when staving off injuries.
https://en.wikipedia.org/wiki/RICE_(medicine)
If the injury doesn't improve after using this method, go see a doctor. I am the worst person when it comes to going to the doctor because I prefer to stick my head in the sand and overmedicate with anti-inflammatories. I had a serious setback this past season and missed races due to this tendency and have since learned to always reach out to a doc at first sign of serious pain where R.I.C.E. doesn't help.
#7-Race Day Tips
First and foremost, follow all of the above tips.
The night before, eat a meal that is a favorite and easy on the stomach. I lean towards steak and potatoes because they are pretty simple and a meal that I was raised on so I know the reaction my stomach would have. I would avoid beans and spicy food as they come with race day complications. On actual race day, eat a small meal. I've heard people say they can't eat before a race, but believe me, you need to eat. If you have to wake up an extra half hour early to allow time for your stomach to settle, do this. You need the energy a good breakfast provides in order to do your best at your race. I lean towards bagels, bananas and toast. These are easily digestible and provide the correct nutrients.
Put together a plan for your race and know it by heart. For marathons and halfs, I would recommend a pacing bracelet. Some race expos offer them for free and there are also websites where you can order them. All you need to do is google "pace bracelet." Using these help you to stay on track for your time goal. Another option is to stick with a pacer. As a pacer, I try to keep an even pace throughout the race as I know my runners expect that of me. Place trust in your pacer as they will most likely get you to whatever goal you have in mind. When it comes to Ultras, set a time goal even if your goal is just to finish. When you are out there on the course seemingly by yourself, the brain starts to wander into some dark places at times and if you have a plan, it keeps you focused.
--------------------------------------------------------------------------------------------------------------------
As I said above, this will be a working document. If you, as the reader, have any other additional tips, please feel free to comment and I will add them to the page!
Thanks,
-A
amandalynnhughes
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