• 46°

Gotta Run: A good time for your first race

I am writing this on the Saturday morning that hurricane Matthew passed by. I had the opportunity to go out for a morning run in the rain. I always tell my classes that running in the rain is fun, just as it was this morning. There is a certain euphoria that isn’t easily understandable until you head out the door with rain coming down. Imagine the feeling of a warm shower while exercising. So, while in the middle of that euphoria, here comes this week’s column.

October and November are the busiest months of the year for running and racing locally. There are plenty of good events coming up. More on that later.

If you have been thinking about entering one of our local 5Ks, here are some tips to make the process easier. First, begin by picking the 5K run/walk that appeals to you and lock it into your schedule. Get the info from www.salisburyrowanrunners.org on the race calendar and even consider pre-registering to lock in your goal and get the best price. Remember that with most of the races, the entire proceeds will go to the charity listed. Be sure of the starting time, even the correct day. All races are not held on Saturday morning.

Make sure that you have done or will do most of the race distance in training. There will be a certain amount of adrenaline on race day that will help your effort but the mental assuredness of knowing you have the ability to complete the distance makes for a better experience.

On the evening before the race, lay out your race clothes, especially if you have traveled to the event. I was once surprised that I had forgotten my racing shorts and luckily found a drug store open at the last minute that had a suitable substitute. Plan for the all possible types of weather and bring a dry change for afterwards. It is a wonderful feeling to slip those dry and comfortable clothes on after a good race effort.

Eat only tried and true things on the evening before and the morning of the race. Eat light and make sure you are hydrated on race morning. Make sure that your pee is clear, which means that you are hydrated. If it isn’t, drink more water until 60-90 minutes before race start.

Make sure that you arrive at the race in plenty of time to comfortably get registered and warm up, then make a last-minute pit stop before the start. Don’t be surprised if you need to make a couple of pit stops as nervousness speeds up the process. This is entirely normal. By warm up, I suggest that you run or walk enough to get your sweat started by about 10 minutes ahead of the starter’s gun or horn. Some last minute stretching once warmed up is a good idea too.

Pin your number on the front of your shirt. It is a sure sign of a rookie to have someone pin the number on the back. Finish line officials need to see your number as you complete the race. Watch what the more experienced runners/walkers do. Move toward the start line when they do, but beginners should line up near the back.

Run/walk the race easily to start with and then go harder if you feel like it as the race progresses. Always use the first race to experience the distance. I tell all my clients that the same holds true for any distance from 5K to a marathon. Savor the event and learn valuable lessons for next time.

Speaking of next time, you can race as much or as little as you want. Many runners/walkers enjoy the carnival atmosphere of the race experience and they love to challenge themselves. You will meet a group of people with similar interests and don’t be surprised if lifelong friendships develop.

With that said, two Halloween themed events are on tap for late October. The St. Matthew’s 5K, on Oct. 29, benefits two church members with medical issues. The fast, rural course will be enjoyable. The Rotary’s popular Spooky Sprint 5K is set for Sunday afternoon, Oct. 30 at Catawba College. The Halloween contests and the track finish are always big hits as the Rotarians raise funds for their many projects. Check the website for more details.

Have a great week with your running, just possibly in the rain! See you next week!

David Freeze is a nationally certified running coach and president of the Salisbury Rowan Runners. Contact him at david.freeze@ctc.net. Learn more at www.Ulearn2run.com

Comments

Local

Board of elections discusses upgrading voting machines, making precinct changes

News

Lawmakers finalize how state will spend COVID-19 funds

Local

Salisbury Station one of several ‘hot spots’ included in NCDOT rail safety study

Education

Essie Mae Kiser Foxx appeal denied, school considering options

News

Iredell County votes to move Confederate memorial to cemetery

Nation/World

Lara Trump may have eyes on running for a Senate seat

Local

Rowan among counties in Biden’s disaster declaration from November floods

Local

PETA plans protest at Salisbury Police Department on Friday

BREAKING NEWS

Essie Mae Kiser Foxx appeal denied, charter revoked

Coronavirus

29 new positives, no new COVID-19 deaths reported

Crime

Blotter: Woman charged with drug crimes

News

Nesting no more: Eagles appear to have moved on from Duke’s Buck Station

Business

The Smoke Pit leaving downtown Salisbury for standalone building on Faith Road

Education

Shoutouts

High School

High school football: Hornets’ Gaither set the tone against West

Local

Salisbury to show off new fire station

Education

Livingstone College to host virtual Big Read events this month

Local

City makes some appointments to local boards, holds off on others to seek women, appointees of color

Education

Education briefs: RCCC instructor honored by Occupational Therapy Association

Local

Second quarter financial update shows promising outlook for city’s budget

Columnists

Genia Woods: Let’s talk about good news in Salisbury

Local

City attorney will gather more information for Salisbury nondiscrimination ordinance

Education

North Hills planning to hold May fundraiser in person

East Spencer

Developers aim to transform former Dunbar School site into multi-purpose community development