Running Tips By Coach Jim Saret For The 36th National Milo Marathon

I find these running tips from the leaflet in the Milo Marathon registration kit very helpful. I think they're not only applicable to this particular event but to all other runs and marathons we may be participating in the future. So I'm sharing them to you.

But before that, who is Coach Jim Saret? Honestly, I do not know him, so again, from the leaflet:

Coach Jim Saret

Performance Enhancement Specialist/Speed and Conditioning Coach

MSAT, PES, SAQ, CAPT, M.S. Athletic Training/ Sports Medicine Brigham Young University, USA

I think this is his website. And this is how he looks like.

Image Source

Now, the running tips.

The Night Before the Race

• Prepare your clothes and equipment (iPod, cap, gels, water bottle, etc.) the night before to make sure you have everything ready already. 
• Check your running shoes to make sure they are ok and that your laces are good as well.
• Trim your toenails the night before to make sure they don't become a problem on race day!
• Drink plenty of water the day before the race -- enough so you need to urinate before you go to bed. 
• Make sure to get enough sleep to keep your energy during the race. Running on just a few hours of sleep is NOT RECOMMENDED (think low-bat)! All the race preparation and training will be wasted if you don't get enough sleep before the race day.

The Day of the Race

• Wake up early enough to take care of everything you must do (eat and drink, visit the bathroom, dress, etc.)
• Use a lubricant product like petroleum jelly and cover body areas susceptible to chafing.
• Double check that you have your race kit.
• Leave early for the race so you'll have enough time to park and do last minute preparations. You can expect parking to be far from the race venue so plan the walking time from the parking to the starting line.
• Warm up and loosen up well before you race.

Food and Hydration

• Eat a light meal an hour to an hour and a half before the race. Bread, pasta, rice, water and non-acidic fruit like bananasare good choices. 
• Avoid dairy products, fried foods, fiber rich foods or anything you are not used to. A good rule of thumb is -- DO NOT EAT OR DRINK SOMETHING YOU HAVE NEVER TRIED BEFORE. This includes electrolyte drinks or energy gels that are being given out for free. 
• You can eat a light snack like crackers or a piece of bread of fruit up to 30 minutes before the race. Be sure to wash it down with water. 
• You can pre-hydrate yourself until 15 minutes before the race starts. Just be sure to go to the restroom before the start and flush it out. 

Pacing

• Avoid the urge to "sprint with the pack" during the start of the race. Stick to your regular or planned pace. 
• If you can find a running buddy that will run with the same pace as you, go ahead and do so. Runners with "pace buddies" have a higher chance of success in accomplishing their goal. 

Water Stations

• Try not to pass up any water stations. Drink or take a sip even if you are not thirsty. Feeling "thirsty" is the body's way of telling you that IT IS ALREADY dehydrated.

Supplements

• Unless you are doing a half or full marathon, you don't need to take energy gels, bars or the like. If you do take energy supplements, make sure to chase it down with a sip of water.

Stay Loose and Relaxed

• Be sure to shake out your arms and shoulders every now and then to avoid upper body muscle tightness. Be conscious of your posture as well and avoid slouching during the latter part of the race.

Don't Forget to Enjoy the Run!

• Sometimes we get too caught up on establishing a personal record (PR) or a target time that we forget to enjoy the run! Take time to enjoy the spectators, participants, and the scenery. Stop negative thoughts dead in their tracks and change them to positive affirmations. Think about how proud family members and friends will be of you and your accomplishment. If you encounter a difficult hill in the race, look at it in a positive light. See the hill as an opportunity to exercise different muscles, giving tired ones a breather. 

Injury

• If you feel some form of pain during your run, slow down and have a feel of how bad it really is. If it seems to be going away, then go ahead and resume your regular pace. However if the pain persists and/or even increases in pain as you continue to run, seriously consider stopping and getting some help. Pain is the body's way of letting us know somethin is wrong. No race is worth the risk of hurting yourself by continuing to run and causing a minor injury to turn into a major setback.

Post Race Considerations

• Immediately hydrate after you cross the finish line. 
• Decide if you need to see a medical specialist if you feel "off" with your body.
• Take care of blisters, wounds, cramping, or any other injuries right away.
• Immediately restore your glycogen stores with a healthy  and nutritious meal, preferably high in carbs. 
• DO NOT DRINK BEER OR ALCOHOL RIGHT AWAY! After pusing your body, what it needs right away is a nutritious mean and water to replenish all that it lost during the race.
• Stretch thoroughly (Cool down) within 20 minutes of completing your event to avoid lactic acid build up and delayed Onset Muscular Soreness (DOMS).
• DO NOT THINK OF LYING DOWN IMMEDIATELY AFTER YOUR EVENT! Keep moving!

I hope Elmer follows all these tomorrow. Good luck Mahal! ^_^

Ciao! ♥