Blog

Written by Erica Strasser, P3Runner

Participating in running your first race can be filled with excitement, nerves, and even some fears. Here are some do's and don’ts that can help navigate the process.

Do:

1. Follow a beginners training program for appropriate guidance. Training programs can be a helpful resource when learning the ins and outs of running a race. Choose a program that can be integrated into your life without too much disruption.
2. Buy shoes designed specifically for running. Sport shoes are not running shoes. Head to a specialty running or fitness store that does shoe fittings for the type of running that you are engaging in. The sales associates are well educated in the different types of running shoes that are catered to each individual.via GIPHY
3. Join a local run group or grab a friend! Pittsburgh is home to many awesome running clubs to join! Bring a friend or make some new ones.
4. Practice your race day fuel. It is extremely important that you fuel your body properly on race day and in your training. Neversecond is the official on-course nutrition partner and we recommend using their products for all your fueling needs!
5. Rest and recover in between long training runs. Rest days are equally important as training days! The body needs rest in order to stay strong and healthy. Not resting can lead to overtraining.
6. Cross train! Yoga, Pilates, or strength training are great compliments to running.

   via GIPHY

7. Have lots of fun and enjoy the challenge! Running is a great way to increase self confidence and improve mental health.

Don’t:

1. Over train. Overtraining leads to extended soreness, persistent fatigue, lack of motivation, and slower recovery. via GIPHY
2. Wear new shoes on race day. It can take up to two to three weeks to break in a new pair of running shoes. Wearing new shoes on race day can lead to blisters, shin splints, and hip pain.
3. Be too hard on yourself. Easier said than done! The body takes time to adjust to the muscular demands of running. Be patient with yourself and acknowledge the positives as they come.
4. Ever give up. Hey, you did it! You have registered for your first race and decided to try something new! Be proud of this accomplishment and keep moving forward to the finish line!via GIPHY