SHEET 9;

If you like to have a goal to aim for, why not enter a race after your course finishes?

Racing;

The following is an excellent article taken from the Runners World Website, which sums up racing very nicely;

The Next Level: Racing

The late running philosopher Dr George Sheehan once noted that the only difference between a jogger and a runner was an entry form. There’s much truth to that statement. Most local races contain a number of runners who are lined up primarily to finish the course, even if just slightly faster than they might run the same route during a typical training jaunt.
The point is, if you’re curious about racing – and you sense improved fitness in your training runs – try it. It’s natural to feel anxiety over where you might place or how fast you will (or won’t) run, but recognize such thoughts as the self-imposed barriers that they are.
In your first race, be careful, above all else, not to start too fast. The excitement and adrenalin that you feel will tend to make you run faster than your accustomed pace, but you won’t notice it. At least, not at first. Then, after a half-mile or so, you might realize that you’re gasping for breath and your legs are beginning to feel like anchors. To avoid this, concentrate on total relaxation at the start and during the early going. Breathe comfortably, settle into a moderate pace and enjoy yourself.
There’s an old running maxim that holds for everyone from beginners to Olympic champs: if you start too slow, you can always pick it up later; but if you start too fast, your goose is cooked. It takes most runners several races to find their perfect pace – a pace that spreads out their reserves equally over the full distance.

Watch Out For The Bug

With the possible exception of the very beginning of your running programme, the next most dangerous time for a novice runner is just after completing that first race – especially if the initial racing experience has been both a successful and enjoyable debut.
The danger, of course, comes from being bitten by the racing bug. The temptation for some runners is suddenly to race every weekend, but this multiplies the possibility of injury or burnout.
Along the same lines, beware of ‘marathon fever’. Some novice racers run a couple of local 5K events and, flush with excitement, jump right into training for a mega-marathon, such as London, Paris or New York City. Resist the temptation. The marathon has been around since the ancient Greeks. It will still be there when your running has progressed to the point that your first marathon experience can be an enjoyable run. It doesn’t do you any good to enter a marathon that reduces you to a survival crawl punctuated by self-doubt and tagged with the postscript ‘I’m never running one of these things again!’
Instead, prepare yourself for the transition to marathon running with a gradual introduction of weekly or biweekly long runs. A long run, by definition, is what’s long for you in relation to your present level of training. For runners training for their first marathon, the long run might start in the 10- or 12-mile range and gradually progress over several months to distances approaching 20 miles.
Also, some race experience at the 10-mile and half-marathon distances can serve as dress rehearsals for the big one. Both the long runs and the race distances between 10K and 26.2 miles will prepare you mentally and physically for the marathon challenge.
You don’t have to finish a marathon, however, to be a runner. There are lots of great runners who never run 26.2 miles. A runner is someone who runs; it’s that simple – and that grand. Be that someone. Be yourself. Be your own runner, whether the challenge is four times around the school running track or running the London Marathon.

At the end of the 10 week course we hope to take a group to Parkrun at Cramond with coffee and cakes afterwards. This is a weekly free timed 5k run. Runners of all levels go along – from beginners to speedsters.

For more information about Parkrun look at their web page

You will see you need to register before the event and print off your barcode. If you need any help please ask any of the jogscotland leaders

Pre-race preparations;

Finding information on races is mostly fairly easy. Key sources of information are;

-Runners World magazine; This has a listing of upcoming races in every edition

- This has lists of races, some of which can be entered online.

- has Scottish Events

- is also a good source of information.

You’ll normally have to pay around £5 to enter a race and send off an application form along with a self-addressed stamped envelope. You normally then get sent confirmation along with your running number.

Some other key pointers before racing are;

-Ensure your shoes are worn in.

-Train in the clothes you will be wearing for the race to ensure they don’t rub.

-Try to avoid alcohol for at least a day before the race.

-Ensure you drink plenty of water in the days leading up to the race.

-If you are going for a long-distance race, consider some carbo-loading i.e. eating pasta or rice.

-Check your feet carefully and trim your nails at least a few days before race-day.

-You may want to take a bin liner to wear to the start to keep you warm. You can then discard it as the gun goes off.

-Make a list of the things you need to take.

-Go to bed early.

Race Day;

-Get to the race about an hour before the start.

-Ensure you have your race number, shoes etc.

-Warm up and cool down.

-Take water and food to have after the race to replace the nutrients that you’ve lost.

-Take 4 safety pins to pin your runners number to your front.

-Line up in a realistic position at the start. If you start too far up front, you can be tempted to start too quickly. On the other hand, if you start right at the back, you may find yourself stuck behind slower runners (especially at the Race for Life where many people will be walking).

-Have breakfast 2 hours before the race. Select high-carbohydrate, low-fat foods such as bagels, cereals, bananas etc. You may wish to avoid high fibre cereals such as All Bran (unless you want to make pit stops).

-Remember you are just racing yourself, no one else. Even if you’re last, don’t worry, someone has to be last. Just think about how well you’ve done and how much you’ve improved. And if you’re last, you can aim to be 2nd last next time. Be realistic.

-Longer races tend to have water stations on the course. Check details beforehand, and carry water with you if necessary.

Recovery:

Take it easy for the next few days to allow your body to recover. Stretching is beneficial, or a sports massage if you feel very stiff. Cycling or swimming may also help to loosen the muscles.

1