Each year I have more and more clients looking to train for a run or walk event. It seems every weekend through the Spring, Summer and into the Fall you can find a scheduled run or walk fundraising for a number of charities. You can even find some “fun” runs that maybe aren’t supporting a specific cause but are there to encourage people to get out and be active.
With so many options popping up all over the place, and designed for every ability from a 1 kilometer up to a full marathon of 42.2 kilometers it is hard not to be encouraged to join in one event or another.
For the beginner, someone who is less experienced, limited training time, or someone just looking for a lighter option a 1 to 5 kilometer run or walk is the perfect opportunity to get out. I usually find myself taking part in these shorter distant runs as my children always want to be a part of the event. It is a great time to get out with the family, support a great cause, and be active.
Runs between 10 kilometers and up are definitely attractive to those more interested in pushing themselves. While a 10 km or longer run is an achievable goal for many, it does require some training and failing to prepare can cause injury or illness.
Being fit and physically active, while a great start, may not be all you need to prepare for your run. A long distance run requires endurance. A gradual approach to running long distance will help you prepare for this.
Failing to train properly for your run could result in you not being physically able to finish the run, or not finishing in the time allowed. Lack of training could also result in injury
or even a weakened immune system leading to infections and illness.
Always remember that if you do choose to sign up for a longer run, you do not need to run the entire distance. Many people choose to run/walk the distance.
Regardless of distance, there are always a number of runners and walkers which can make it difficult to get going. You have to learn to move with the masses and even ahead of the pack if you are looking to make good time, or race. For these runs/races, there is some etiquette to consider:
Arrive at the event early and line up properly – faster runners should line up at the front of the starting line. Slower runners (or walkers) should stay close to the back so the slow movers won’t get trampled. Talk to other runners about their anticipated pace and find your spot accordingly. If the run provides timing chips, starting at the back won’t affect your time as the clock doesn’t start running until you reach the starting line.
Whether you are in the right spot or not, there are always stumbles and falls. Pay attention to everyone around you so you don’t trample someone or trip over discarded water bottles or clothing.
Use caution at water stops as these areas can get quite congested especially with the longer runs. There are usually a few tables at each water stop and the first will always be the busiest so plan to use a table further down. If you aren’t planning a stop at the water station, run through the middle of the road whether the traffic will continue to flow and people slowing for water won’t be in your way.
Find out if the run will have water stops on both sides of the course. If it does, plan to target the tables on the left side of the road as these always tend to be less busy.
Try not to slow down at the finish line. There will be many runners coming in right after you so keep running until it is safe to stop.
If you find yourself intrigued or wanting to support a charity, consider registering for a run or walk in your community. If confidence, or lack thereof, is holding you back, start small, join with a friend and get out there and be active.
