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 Dublin mini-marathon. It’s easy to get caught behind a big group of people who are walking but who start off the race in the jogging section which is desperately frustrating.
Dealing with the crowd:
It is 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 and go at your normal pace. It takes discipline to slow down if you are caught up in the excitement (which is very likely) and have some space in front of you to run (which is much less likely). If you are planning to jog or run a personal best time then you’ll need to fight to get towards the front of the crowd to avoid getting caught behind thousands walkers who unfortunately often start in the wrong section and slow everyone behind them down.
Footwear:
Don’t get new footwear the day before the event. They will take a while to ‘break in’ to get your body used to wearing them. If it is a rainy day then bring some blister treatment as runners are more likely to get blisters in the rain. I use liquid compede.
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.
Socks:
I’ve always found it worthwhile to invest in a pair of socks that are designed for running. 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 humanly possible then avoid wearing tracksuit bottoms. This is the one area that I encourage people to break the ‘golden rule’ of not doing anything new on race day. Track suit bottoms 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 so there is nothing to be embarrassed about. If you are self-conscious about wearing shorts then you could buy a pair of leggings. Running specific leggings are breathable and don’t get heavy if they get wet as they let the moisture through them. You can get a pair in in Dublin for no more than €15 or you could invest two or three times that amount in a pair from one of the ‘brand names’ which will probably cost twice that but will last ten times 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:
This is probably the most important item on race day as the wrong choice can result in a lot of pain and chafing. Make sure you are wearing underwear that is designed for sport. Cotton tends to get wet and chafe. 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. - ouch! Vaseline will only protect for so long so just buy proper underwear but like everything else it would be ideal 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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