Don’t forget to grab your #MLQVirtual race day ticket! Sales close July 31 at 11:59 pm ET.
The MLQ Virtual Race Series is rapidly approaching. Our staff has put together a series of posts to help you prepare and execute on the big day. Now, let’s talk pre-race day prep!
Train appropriately
Match your timed or interval running workouts with strength exercises. Stronger abdominal muscles can help prevent side stitches during the race. Lower body workouts such as air squats, alternating lunges and bridge walkouts can help strengthen the muscles you depend on most while running. Don’t forget to take the time to stretch before and after each training session as well! To prevent injury and ensure proper recovery, schedule yourself at least one rest or active recovery day per week.
Learn the difference between pain and soreness
When learning to do any new activity, you’ll encounter some discomfort as you begin to train. However, soreness should never interfere with your ability to run. If you find yourself limping or otherwise altering your stride, take a rest day. If the pain doesn’t disappear after a few days’ break, consult a medical professional.
Find a running partner and running playlist
Music can set the tone for your run. Find or create a playlist with songs that amp you up, but pay attention to the BPM–that’s beats per minute. According to the experts, approximately 120 – 125 BPM is a good tempo for a jog, and 140 – 145 BPM is closer to race speed. Don’t like music while you run? Find a friend to run your race with you–we hear that furry friends can help increase your BPM too: barks per minute!
Invest in the right running gear
Footwear and sports bras are two of the most important items in which you can invest.
A good running shoe will fit snugly against your foot to prevent your foot from slipping inside the shoe (which can lead to blisters). Don’t run in any sneaker that is too old–you’re more prone to injury or foot pain after 300-400 miles (or every 3-6 months, depending on how frequently, and how far, you run!) For sports bras, look for “high-impact” brands for the best support on a run. Make sure the fit is snug, but not so tight you can’t fit two fingers between your shoulder and the straps.
Finally, in today’s reality, the most non-negotiable item for your run is a face mask. Even though risk of contagion is lower outdoors, health experts recommend runners take masks on routes where they will encounter others and put them on anytime you get closer than six feet in distance.
In this summer heat, it’s essential to find coverings that breath, wick sweat and can be cleaned easily. Adidas, Reebok Savage Apparel Co. and Under Armour all have speciality running masks while others prefer a gaiter or bandana. You can even get an MLQ-branded neck gaiter!
Whatever you choose, make sure that all of your gear remains consistent throughout training to race day. There’s nothing worse than worrying about blisters, chafing or loose masks when you’re chasing that PR.
Get ready for Race Day!
You always hear about carboloading the night before a race, but really it’s best to have your most carb-heavy meal the afternoon before the big day, in order to give your body plenty of time to digest. Hydration is also incredibly important the day before a race, as well as race day itself. Pay attention to your body’s signs for hydration–the color or your urine and your thirst are the best indicators of how much water you should intake.
When race day comes, you’ll want to keep your breakfast light–avoid too much fiber, fat, or protein! Your meals from the day before will be more than enough to get you through a race–many runners prefer a simple banana with peanut butter in the morning to curb any hunger.
Once you’re laced up and ready to run, warm-up for at least 5-10 minutes prior to a race. Dynamic stretches and focused movements will help expand your range of motion and reduce soreness. Plus, it will help with your nerves!
Superstitions and pump up songs can also calm you down at the starting line–and remember, all you have to do is put one foot in front of the other. Your body–and your training–will take it from there.
Good luck!
This content was curated by MLQ Executive Assistant Erin Moreno and MLQ Copywriter Kerri Donnelly. Both are avid runners and will be participating in the MLQ Virtual races.