Mini Marathon Musts - Part 2
Dress rehearsals, drag queens & Orthotics...
The simple rule for a comfortable and safe 10k or any other fitness event is to never try anything new on race day. Race day should be an exact replica of your last few training sessions in terms of what you wear, drink, eat, how you stretch and how you exercise.
One huge variable is the crowd. It is hard to prepare for running in a group as big as the mini-marathon. It’s easy to get either get caught behind a big group of people who are walking but who start off the race in the jogging section which is really frustrating. It is also easy to start off too fast with the excitement of running in such a big group, the encouragement of the crowd, the music etc. It really pays off if you can be disciplined in terms of going at your normal pace. If you are planning to jog or run then you’ll need to fight to get towards the front of the crowd to avoid getting caught behind the walkers.
Footwear:
If you need new runners then get them today. Don’t wait until 2 days before the event. They will take a while to ‘break in’ to get your body used to wearing them. If you are buying runners then get a pair of cross trainers. This just means that they have lateral support so they support the sides of your feet too. It’s always worth spending money on a good pair of runners if you can.
Orthotics:
If you suffer from knee or back pain or if you tend to run with your two feet slightly pointing towards each other or outwards then I strongly suggest going to a chiropodist who will analyse your gait (how you walk/run). This really helped me to deal with a knee/back problem and therefore I was able to continue run over long distances and my knee problem disappeared. It is expensive if you have to get a pair of ‘orthotics’ or custom made insoles designed to support your feet but if you do have to get them you’ll know your knees and back are safe and that every time you go for a jog it is helping to improve your posture.
Investing in a trip to a chiropodist and a pair of orthotics could save you operations, time off work, chronic pain. You can often get a pair that you can transfer from work shoes to runners to cycle shoes etc. While its a bit too close to Monday’s mini-marathon to start getting customised insoles it would definitely be worth considering if you plan to keep running after the big day or if you are considering continuing your training and doing the Dublin City Marathon in October.
Socks:
I’ve always found it worthwhile to invest in a pair of socks that are designed for runners. They have extra support and padding in key areas. Remember the golden rule though - don’t do anything new on race day. If you’ve a choice between a brand new pair of socks that cost you €20 on race day and your old smelly reliable pair then go with the old reliables!
Shorts Versus Tracksuit bottoms:
If at all possible then avoid wearing tracksuit bottoms. They are very heavy and when they get wet through rain, perspiration, water from water stations it’ll feel like you are trying to run through a swamp! If you’ve never done a 10k before then have a search on google images. You’ll find that almost everyone wears shorts. If you are self-conscious about wearing shorts then you could buy a pair of leggings. They are breathable and don’t get heavy if they get wet as they let the moisture through them. You can get a pair in Penneys in Dublin for no more than €15 or you could invest in a pair from one of the ‘brand names’ which will probably cost twice that but will last longer.
If you are planning to wear a new pair of shorts then try them out a few times first in case they chafe or don’t fit perfectly. Shorts that are designed for running tend to be small, light and gently lined to avoid chafing. If you are concerned about chafing then put some vaseline in the affected area before the race.
Underwear:
In terms of your own personal comfort this is probably the most important area on race day. Make sure you are wearing underwear that is designed for sport. The wrong material can cause a lot of pain over an hour. If you’ve ever experienced ‘joggers nipple’ then you’ll know what I’m talking about. Vaseline will only protect for so long… just buy proper underwear but like everything else do at least one dress rehearsal before the big day.
PS If you are running in drag as hundreds of men do in the mini-marathon every year then you’ll probably want to avoid doing dress rehearsals (if you’ll pardon the pun!). Make sure you bring some vaseline as costumes can chafe!!! If you are wearing a wig and a heavy costume then make sure to read my previous blog on hydration...
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