Tips for Peachtree Road racers
The countdown has begun for the annual AJC Peachtree Road Race with runners and walkers of all skill levels preparing for the 10K event.
More experienced racers probably have their established rituals, but for novices, we asked some local experts to offer a few tips on what to wear (including the best shoes), race day nutrition and a few accessories to help you have a great race.
What to wear:
Clothing
- Don't overdress, and dress in layers. Wear clothing (socks, shirts, sports bras, shorts) that are made of a moisture-wicking material instead of cotton to avoid chafing.
- Apply Body Glide, an anti-blister balm, to blister-prone areas.
- Be sure to wear plenty of sunscreen.
Shoes
- Never wear brand new shoes the day of the race.
- Purchase shoes that are specifically designed for running. They will give you the best support for the miles that you put into your training and your race. Visit a local running specialty store to get properly fit for the best running shoe. Specialty running stores can be great resources for those who are just getting into running in terms of recommending the proper shoes, clothing, gear, etc. If you are planning to walk, ask to be fitted for a walking shoe.
- When you purchase your shoes, also be sure to invest in a good running sock made of moisture-wicking material. The combination of good shoes and socks will help prevent injuries and blisters as you train.
What to eat:
- Start hydrating several days before the race. Keep in mind, the temperature outdoors is rising, therefore, your body must stay hydrated. You lose water through perspiration even though you may not feel like you're sweating or thirsty. If you're thirsty, that is an indication that you're becoming dehydrated. Drink before, during and after your run. Avoid coffee prior to your race as it acts as a diuretic.
- Eat something low in fat and light (such as a bagel and peanut butter) about one hour before you run. It's important to fuel your body prior to running. On the day of your race, don't introduce anything new to your diet. Eat what you typically have in your training runs.
- Within 20-25 minutes after a workout or race, refuel and restore muscle glycogen (stored glucose) with high-protein and high-carbohydrate foods. Non-fat or low-fat chocolate milk is also a great post-race recovery drink.
What else to bring on race day:
- Handheld water bottles -- There are 10 or 22 ounce sizes. Some can be held in your palm, while others fit into a fanny pack, which can also hold your keys and water. "There are water stations, but some people may want to carry their own," said John Resetar, a Road Race runner and volunteer who works at Fleet Feet Sports Atlanta.
- Fanny packs – Tiny packs that you can Velcro to your shoelaces are just large enough to hold keys and breeze card. Larger packs fit around the waist. "A key and a couple of bucks to get back from the race is all you need," Resetar said. "Everything else you should leave at home or in your car."
- Gels packs or beans -- Though these are typically reserved for longer half or full marathons, some runners may pop open a pack of Sport Beans from Jelly Belly. They contain electrolytes and vitamins to give runners a boost and help quench their thirst. "[The race] is only six miles," Resetar said, "but it depends on the person."
Sources: Tina Klein, Director of Community Outreach for Atlanta Track Club and John Resetar, associate at Fleet Feet Sports Atlanta.
About the Author
Nedra Rhone is a lifestyle columnist for the Atlanta Journal-Constitution where she has been a reporter since 2006. A graduate of Columbia University School of Journalism, she enjoys writing about the people, places and events that define metro Atlanta. Sign up to have her column sent to your inbox: ajc.com/newsletters/nedra-rhone-columnist.
