Around the Bay road race preparations

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We are just days away from the Around the Bay road race and at this point most people should have completed their training, but the few days before and after the race require almost as much strategy as the run itself. It may be tempting to keep training right up until take off but Runner’s Den owner, Gord Pauls, says that’s probably the worst strategy. “Really rest is the best thing you can do at this point in time.”

He recommends a couple 5 to 8km runs to keep your muscles supple, but no more. Spend the next few days gathering gear you’ll need for race day, nutrition packs will replenish your energy along the way and compression socks will help with blood flow.

Then comes the run itself, “when you get there with all those people and they take off, you just run too fast so it’s really important that you pace yourself for that 5 or 10kms. Get yourself to back off.” Says Pauls

He also suggests using a watch or GPS system to pace yourself. The race will be rerouted around the gruelling valley inn road hill this year but the back half of the run is still very demanding so you need to listen to your body.

Dr Richard Whitlock is both a runner and a cardiac surgeon, he advises racers to feel for signs that it’s time to slow down, or even stop. “Chest pain, a squeezing pain, shortness of breath where you really wouldn’t expect yourself to be short of breath based on previous experience or training patterns, palpitations, where your heart is racing excessively.”

Even after the race, you should take it easy. Your heart needs time to recover from a 30 km run and if you’re not an experienced runner, your body will need time too.