course markings
look for signs or helpful marshals to make sure you're heading the right way so you aren't lost forever, condemned to roam the park road for a few extra minutes.
electrolytes
water is good, you need it probably, but also look to replacing the salt and other electrolytes you lose during exercise. consider a refreshing banana or a salted caramel macchiato.
music
music or a podcast or the white noise of the bees in your head can help make a race more enjoyable, but don't be the guy who blares his gramophone for everyone to hear.
physiotherapy
if you're super sore all the time you might think about having a sports massage or whatever this is.
carbs & sugar
they are your friends. maybe your best friends this day.
sweat
yeah, you will sweat on this course. but it's the good kind that comes from a fun day with friends and neighbors rather than the flop kind that comes from an audit.
running partner
a running partner can help keep you accountable when you don't want to go out and perhaps they can unlock your competitive instincts. or not.
support
even if you aren't running the race, you can turn out and cheer for your friends and neighbors who could really use a word of encouragement when they realize the downhill part doesn't start until after another mile of climbing.
smile!
remember there are cameras everywhere and you never want to have a weird face in a race photo RIGHT MARATHONFOTO?!?
cadence
increase your steps per minute by snapping your fingers really really fast.
dynamic warm-ups
get the blood flowing and your muscles warmed up with some controlled movements before your run. this doesn't have to be rafter hanging it can be leg swings and hamstring sweeps or even brisk walking.
consider the weather
you might need a hat or a turtleneck. but remember that you will warm up as you run, so dress for the second mile.
stay focused
if you find yourself getting tired, consider looking ahead on the course and picking a landmark or runner that you want to catch up to and then repeat this a lot.
hitting the wall
make sure to have something to eat and drink before your race and maybe have something during the run BEFORE you feel hungry. consider things like running gels or gummies or those small smoked sausages you know the kind with the pastry PIGS IN A BLANKET that's what I was thinking of. bring those, for sure.
cross-training
yeah, we should all be doing this i think. like, with weights, maybe? or a bike. you can lift a bike, too, so...two birds.
stretching
don't forget to stretch after the race so that you aren't super sore the next day. your muscles are all warmed up and very pliable so you can probably reach pretty far if you tried.
join a run club
you should do this.
and finally...
you got this! run or walk or roll, however you get around you can do this. the HYPE TRAIN is here for you and it's boarding now.
