Running and Racing Tips

Another important acronym, this one in terms of racing strategy, is RACE (go figure).

R=relax in the first mileA=aggressive in the second mileC=compete in the third mileE=explode in your kick to the finish

R The first mile should not be overly difficult, although you should go out at a pace that sets you up for a good race without causing you to fade in the second and third miles. For example, it is not a good idea to beat your fastest mile time in the first mile of a 5K race. Some people like to be more conservative in the first mile and then speed up in the next two, while others try to run even splits, or even a slightly faster first mile to allow them to get into the position they want to hold for the rest of the race. Regardless of your strategy, as any of these can be effective, you should not feel like it is the end of the race at the mile mark, nor should you be having a conversation with those around you as if you are out for a jog.

A In the second mile, you should focus on moving up positions in the race. You should feel as though you are speeding up, as it will take more effort to maintain the same pace than in the first mile. If you are expending the same effort, you are actually slowing down. Many of your competitors will be slowing down at this point, and it is therefore a good opportunity to improve where you are in the field. Have a sort of attitude like the fun and games that were the first mile are over, and now it’s time for the real race.

C The third mile is where you have to be the most mentally tough to get yourself to continue pushing even though you will be tired, as there is the danger of settling into your position instead of trying to make up as many more spots as possible. In the team sport that it is, every spot counts, and every time you decide to surge ahead of someone will lead to a faster time as well. Know that you are almost done, and that you will be happier after the race if you fight and give everything you have. Compete with others and more importantly with yourself.

E In the last 400m to 200m, everyone is a sprinter. Regardless of whether or not the race has gone the way you wanted it to, you can always finish strong, move up a few more spots, drop a few more seconds off your time. You’ve come so far, don’t let down now. Drive your arms and legs and gain energy from the cheers of the crowds. Finish knowing you gave everything you had on that day.