As a Chronotrack and Winning Time timer, I have been able to associate with some of the best timers in the world. The bibs at the Antisocial 7,000,000 mm race teased the list of 7 running tips from the world’s best timer. Here’s the list:
1. Drink Water
Daily, for every 2 pounds you weigh, drink at least 1 ounce of water. This amount does not include water you use for coffee, tea, sports drink, or whatever.
Water is filling and reduces empty calorie consumption. It helps lube your muscles, bones, and digestive systems.
During athletic efforts longer than one hour, you will want to include an electrolyte mixture with your water to reduce the possibility of hyponatremia.
2. Warm-up before you race
Body endorphins and the euphoria usually start 30 minutes after the commencement of running.
I like running my shorter races when I am feeling good. Running a 30 to 45-minute warm-up to end just before a race start will have you feeling fantastic for the entire 5 km distance.
Generally, endorphins start to wear off after 2 1/4 hours of exercise. That window is plenty of time to finish a 10 km and for some up to a half-marathon.
3. Learn to walk fast
You don’t need to be an expert race walker. You don’t need to have the correct race walking form. It doesn’t matter that you would be DQ’d in a racewalk.
If you are ever in a long race and need to rest your quads, drink fluids or eat something, walking fast will get you to the finish line sooner.
To walk fast, keep a high cadence with elbows bent at 90 degrees. Think of your hands as pistons moving you forward. Avoid swinging your arms from side to side.
4. Learn to eat and drink while racing
Ultras have aid stations about every 4 or 5 miles. In a 50 mile race, that is about 12 aid stations. If you spend 2 minutes at each aid station, you will have added 24 to 30 minutes to your race finish time.
Coming into an aid station, throw the trash you have accumulated in the first garbage bag, have your bottles ready to be filled, hopefully from pourable jugs, grab a little food and start walking (see point 3) while you are consuming the food.
Race directors place many ultra aid stations before an uphill section of the course, which is perfect for average runners to walk.
There is only one eye-hand coordination requirement while running. That is the ability to grab a drink cup from a volunteer, pinch the top, and drink. Perfecting this skill will reduce seconds to minutes from your race finish times. The worst case is you need to walk while drinking. You better not be wasting time standing next to the aid station table.
5. Cool down before you sit down
Running slowly or walking for 15 minutes after a hard race effort will help remove the lactic acid from your legs and speed recovery for your next endeavor.
6. Use the porta pots
We wonder why cities are pushing back on races and denying permits. It does not help when a resident while reading their Sunday paper and enjoying breakfast, gets mooned or sees your whizzing tallywacker near their shrubbery. Using the porta pots helps the race promoters. Of course, no matter how many porta pots a race has, it will never be enough.
7. Don’t trust a fart after 40
I’ve seen this sign many years posted somewhere around mile 43 of the JFK 50 Mile. I’m not sure if the warning means 40 miles, 40 years old or 40 minutes. It gets a chuckle each year, but then again, oops.