The Wrinkled Runner
The Wrinkled Runner
Running Your First Race When You Don't Have a Time Goal
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Hey Running Friends!
Running your first race isn’t just about the finish line; it’s about celebrating the journey that brought you there. We discuss essential tips on training with a focus on consistency, recovery, and the unique excitement of crossing the finish line for the first time.
Resources from the Episode:
The Wrinkled Runner Website:
Racing for the Finish: Embracing the Journey Over the Clock
Beginning Running: Building Up to a 30 Minute Run
The Road to Improvement: How Consistency Yields Results
Doing Too Much, Too Soon as a Runner
The Wrinkled Runner YouTube Channel:
RRCA Start to Run Program
Consistency is One of the Best Ways to Get Better at Running
The Wrinkled Runner Podcast:
Introduction to the RRCA Start to Run Program
Running Consistently
Doing Too Much, Too Soon
Race Checklist Booklet- Download this booklet from The Wrinkled Runner website for a complete breakdown of what you need to do the day before and the day of a race. Use code wrun25 in the password section
If you are looking for a coach to help you reach your running goals, even if it's just to start to run, take a look at my Coaching Services page on the website. I do virtual, in-person (Buffalo, NY area) and also offer single zoom sessions for those would just like to chat with a coach one time.
Find my additional outlets over at the YouTube channel and at wrinkledrunner.com. Sign up over on the blog for the once-a-month newsletter! If you would like information on utilizing a running coach, check out what I can do for you here.
If you have any running-related questions, please send an email to sherry@wrinkledrunner.com…I answer every one.
First Race Training Tips & Advice
Speaker 1Hey everyone , welcome to today's episode of the Wrinkled Runner . Today we're going to talk about running your first race , when your only goal is to finish . So , as a coach , this is one of the most exciting things that I get to do is guide someone to their first ever race and if I can be there , if it's somebody I'm coaching in Buffalo , then try to be there . If it's someone virtual , then I'm always just following along . You know , I hook up with their , their race bib , and I can see their progress in a lot of races , some I only know about after it's done , just because the race might be smaller or whatever . But it is so exciting to me to be able to celebrate the achievement that is running and completing a first race . Now , if you're a beginner , or maybe you've just signed up for your first 5K , 10k half marathon , if you've been running for a while and you're not worried about time which , by the way , I always recommend for a first race which , by the way , I always recommend for a first race and you just want to cross the finish line , then we're gonna talk about how to get there . So I'll be sharing some tips on how to train and what to expect and also encourage you to just enjoy the experience , because you're you know a first race or a first distance is something you're never gonna do . Do again when you finish that if you get the racing bug and you want to keep going and running more races , that first race is going to give you a goal .
Speaker 1If you then want to start running for time , First things first always start where you are . You're not going to compare yourself to anybody else , and if you haven't been running for a while but you used to run , you're also not going to compare yourself to what you were , however , many years ago when you used to run . You're going to start where you are . Your training is going to be built gradually , and that is the best way to get to the distance that you're going to go to is to build it up gradually , and for many beginners , a run-walk program is a fantastic way to ease into running without feeling overwhelmed . You can start with short intervals of running mixed with walking , and then , over time , you're going to build your endurance , naturally , and some people stay with run walk forever , while other people like to keep adding more and more running in until they're able to run an entire distance . So the key is to be patient with yourself and trust that process . So if you want a guided run-walk program , I'll link you to the first episode of a series that I did a few years ago where I took the RRCA run-walk program for beginner runners and then I ran kind of with you , so to speak , and I talk about a lot of different things with running that beginning runners should know while on that run , and I also in there then tell you when to walk , when to run . It starts off the top of my head , I want to say it starts with a one minute run , four minute walk , I believe , and then each week that builds up so that you're running more and then by the end of 10 weeks you're running the whole thing . A lot of people will get to a 5K at that point after the 10 weeks , and so for some people finishing that training , they'll then sign up for a race and be able to run the 5K .
Speaker 1So another aspect of your training , if you're going to be running for a first race , is to prioritize consistency over speed . So your goal is to just finish . So you don't need to be stressing about pace , don't need to be stressing about pace , showing up consistently , even if it's just a couple of short runs a week , is going to be much better for you and your motivation and your training in general than trying to focus on any kind of speed . Especially when you're going for a first race training , you know when you're . When you're running for time , some of those runs are going to be harder runs and sometimes they're not so much fun . So when you first start out , if you're just going easy and staying consistent , that is going to get you to the distance and help you not bang up your body so much and kind of you , you'll enjoy it more is basically what I'm trying to say . Aiming for three days a week is a solid plan mix of the easy runs . You can also take days that you're not running , go for walks . That'll give you more time on feet and if you can start to learn consistency now in your running , that is going to do you well for the rest of your running journey , hopefully for the rest of your life .
Speaker 1One of the biggest mistakes runners make is pushing too hard too soon after they begin a running program . We all know how it is it's January , it's like what the third , fourth week of January . So if you guys made any resolutions , how many of you are still sticking with it ? I don't do that because I know I'm not going to stick with it . A lot of times we go really gung-ho in the new year with a new project or with something like running and we try to throw everything at it really , really quickly running and we try to throw everything at it really , really quickly and for a runner that is a recipe for injury and also kind of burning out really fast , because if you're trying to do too much then it's not going to be successful . You know , if you decide , well , I'm going to start running tomorrow and I'm going to start running right away . Three miles , start that tomorrow and do that four times a week , you're going to be injured and you're going to be burned out really , really fast . So listen to your body .
Speaker 1If you're feeling overly tired , you can take an extra rest day . If you're feeling like you're running is continually staying hard , look at your consistency , because sometimes a run feels hard because we ran once last week , maybe twice the week before this week . It's been six days since our last run and if our consistency is off , a lot of times , those runs are feeling hard still . So stay consistent . But also , if you do need a rest day , take that rest day . Rest and recovery is just as important . It's just it's part of training and you need to recover in order to get better as well . So it's kind of like this dance that we do when we first start running , where we're trying to get to know our bodies whether we need a rest day or whether our consistency is just off , and so all the runs feel hard because we're not allowing our bodies to build on the last run . So if you're feeling niggles , if you're feeling pain , if you're feeling you got to take a nap every afternoon , you probably need a recovery day in there . So make sure you are taking those also .
Speaker 1Add stretching into your routine . Foam rolling , even yoga on your off days can help keep your muscles happy . So building confidence before race day is a big deal . When it's your first race , because you've never done it before you , you don't know what to expect , and slowly getting up to the race distance can be a way to build your confidence for that . So now , so a lot of these trainings when you first start to run are training you for a 5k , so a lot of them , you will get to that 5k before you do the race distance . And if you're running a 5k or a 10k , you do the race distance . And if you're running a 5k or a 10k , running that at least once before the race can help you to you know , know that you can do the distance , even if you're doing it with walk breaks , you know , at a really slow pace , since the goal is comfort and not speed . 5k , even a 10k , maybe you're not going to really break your body down as much as if you're going for a time goal where you're doing some long runs and you're doing some speed work , things more intense . But a lot of first-time racers actually don't want to cover the distance in training because they want that finish line to be the longest race or the longest run that they've done , just for the accomplishment of it all .
Speaker 1And also for any races that are longer than a 5 or 10k , like a half marathon , say , or longer , running that distance before the race can needlessly break down your body . If I'm running a half marathon and every few weeks I'm running 13 miles and it's the first time I've done it you can break your body down if you're consistently doing that . So a lot of programs for half marathons and you know , especially for marathons too only take you so far . A lot of the distances I've seen for half marathons is like 11 miles . Depending on the person , I'll take my athletes maybe to 12 miles . 20 miles is a big race distance for the long run in the marathon . I had a plan once that had me do 22 miles before the marathon . That just helps keep your body from getting injured and broken down before the race . Because we want to be healthy and we want to get to the race doing well right . We don't want to be in a lot of pain or hobbling along because we've run too many times the distance .
Speaker 1Now , that being said , you do want to get close to what the race is going to cover . So if you're going to run a 5k , for example , as your first race , you're going to want to get to . You're gonna run a 5K , for example , as your first race . You're gonna wanna get to at least 2.5 miles in your training . You know , if you're only running a mile and then you have a 5K race , you're probably not going to do very well having to cover another 2.1 miles . So you're gonna get close to the distance even if you don't go over , even if you're just running to finish .
Speaker 1Fueling and hydration will play a role in your energy levels and your overall enjoyment . So make sure you're staying hydrated throughout your training . Drink water before your runs , take water with you if it's like a really hot day or if your training is taking you like over an hour . For shorter races , like a 5K for example , you're not going to need extra fuel as far as like gels go or snacks . But for longer distances , you are going to need to experiment with energy gels or real food , depending on what you like . I hate energy gels , so I rely on quote unquote real food to get me through marathons and half marathons . That's an experiment . When you are racing or doing longer runs , these are experiments that you're kind of putting yourself through to find out what's going to be optimal for you on race day . Just because someone else can do an energy gel , you might find you don't like that . So if you're training for a half marathon or a marathon , then the fueling is a big part of that , and don't let anyone tell you that you don't need to be fueling for these races , because you definitely do .
Speaker 1Now remember , for race day there's a golden rule and you may have heard it nothing new on race day . You got to stick to what has worked for you in training . All the clothing , shoes , hats , fueling all of that should have been already done through your training . So don't get a brand new pair of sneakers the day before a race . Don't even wear a brand new pair of socks . I cannot tell you how many times in like a training run I'll obviously got to wear new stuff . Sometime I'll find out that this pair of socks doesn't work because it hits my ankle in the wrong place and so my shoe is rubbing against there and causing a hots spot , or ah . You know , I thought this pair of shoes was great in the running store , but it's a new brand or it's a new iteration of a shoe that I've always worn and it's not going to work for me anymore . So those kinds of things are things that you're going to find out through your training . You do not want to be finding out on race
Race Day Preparation and Enjoyment
Speaker 1day .
Speaker 1So to set up for success on your race day , you need to do some things the night before . So lay out everything that you need all your gear , your race bib . If you have it for a lot of races , you'll go the day before to get that . Anything else that's going to avoid last minute stress . If you're going to be carrying snacks , if you're going to be carrying a water bottle , if you're going to need pins to pin your bib onto your clothing , make sure you check the weather so you know what you should be wearing . You don't want to show up in long pants if it's going to be 75 degrees out , all those kinds of things . Figure that out the day before , lay it all out , and that way you're not running around looking for things the morning of the race . I did create a booklet a few years ago for marathon runners on how to prepare for race day , but a lot of that information in there pertains to any race distance really . So I'll put a link there in the show notes so that you can download that if you'd like .
Speaker 1On race morning , aim to arrive early . Race day is a lot of fun to be there and experience the atmosphere . You can do a light warm-up , a little light jog to shake off the nerves and to just get your legs warmed up and ready . And when you take off , when that gun goes off , start slow . It is easy to get too caught up in the excitement and start out way too fast , and then that distance just seems like it's going to take forever . So pacing yourself early will help you to finish strong . When you start out at a good pace that isn't going to tire you out by the end of that race . And finally and most importantly , especially in these races where it's our first race and we don't have a time goal , enjoy the experience .
Speaker 1The first race is always something special , no matter how long it takes , and crossing that finish line is an achievement to be proud of . Get that medal , hang it up in your house , get the t-shirt if that's what they have , wear it proudly . It's very exciting to complete your first race and you might get the racing bug and before you know it , you're signed up for all kinds of them . So make sure you're taking in the crowds , the excitement and just the joy of running and doing something for yourself that you can be proud of . Finishing is winning and if you haven't signed up for your first race yet , start doing a little bit of research and put one on the calendar . That is the best way to stay into the running , and staying consistent is just by signing up for a race that now . It's something to train for .