Road running is distinct from cross-country and track running, because the race course follows only established, paved roads. Distances for road races typically range from 5 km to the 26.2-mile marathon. In comparison with running on dirt or grass, road races have advantages and disadvantages. The hard road surface may place greater strain on your lower back, feet and knees when you run. However, it may reduce strain on your Achilles' tendon.
Step 1
Lose any excess weight to achieve and maintain a good racing weight for your height. As a rough guide, a body mass index of between 18.5 and 24.9 is considered a healthy weight range. For every pound you lose without becoming underweight, your race pace will be roughly two seconds faster per mile, according to runner and author Joe Henderson.
Step 2
Train regularly for your race, over a period of three to four months. Commonly, training for a road race will involve running four or five days per week, with two or more rest days on which you avoid physical exertion. Training will combine easy, moderate and race-pace running, fartleks and mixed pace running to improve your fitness.
Step 3
Purchase a pair of running shoes which are appropriate to your running style, gait and weight. Overpronation --- a slight inward rolling of the ankle --- is a relatively common running problem which can be corrected by supportive shoes.
Step 4
Taper down your training in the week or so before your road race. Strenuous or extensive running sessions in the days before your race will not improve your race speed but instead tire you out.
Step 5
Get plenty of sleep the three nights before your race. Travel to the race site with plenty of extra time for registration and warmup before the start of the race.
Things You'll Need
- Running shoes
- Race entry fee
Member Comments