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From Fellrnr.com, Running tips
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If the race temperature is above 40f/4c, then you will be slower than you would be in colder conditions, sometimes a lot slower. Failure to allow for this heat stress will mean a catastrophic slow down later in the race, and can result in heat illnesses. Wearing dark clothes can make the heat far worse, so wear white. Ideally you will have chosen a race that's going to be chilly, but if not you will need to adjust your race goal. ==Race Mistake 2 3 - Breaking The Golden Rule of Racing==
''Main article: [[The Golden Rule of Racing]]''
Most runners tend to break [[The Golden Rule of Racing]] to one extent or another. The rule is 'never do something in a race you have not practiced in training'. Most of the time these breaches are minor, such as running with [[Using a marathon pace group|a pace group]], or trying a new flavor of [[Comparison of Energy Gels| Energy Gels]]. However, some breaches of the rule have more serious consequences. The classic breach is to run in new shoes [[Shoes]] which can often lead to blisters. This race Often this mistake is linked to training mistake number three, 'lack of race simulation[[Race Simulation]]'. In some ways the worst thing about this mistake is that the runner concerned is usually aware they're being foolish and continue anyway. ==Race Mistake 3 4 - Going out too fast==
''Main article: [[Going out too fast]]''
[[Going out too fast]] at the start of the marathon is one of the most common problems I seeremarkably. This is caused partly by the excitement of the race, but also by the optical illusion of having runners around you. On most training runs we have nobody blocking our vision, so we see our forward motion represented by the ground and scenery appearing to move towards us. At the start of most marathons all we can see is other runners, and many of them are going faster, so it appears we are either stationary or going backwards. This optical illusion makes it hard to judge the actual pace. The consequence of going [[Going out too fast ]] can last for the whole race. This initial high intensity creates an oxygen debt that increases glycogen [[Glycogen]] usage and can upset in the metabolic processes. ==Race Mistake 4 5 - Unreasonable expectations==Expecting to be able to run a marathon in a much faster time than your ability will allow is a far more common mistake than it should be. In most marathons I run, I come across people walking slowly towards the finish line from about mile 18 onwards. These runners had an unreasonable expectation and set out at a pace that they could not maintain. It is vital that each runner spends time predicting their race performance, and these predictions should be based on hard evidence, not guesswork. There are workouts such as [[Yasso 800s]] that can help predict marathon performance, but the best predictor is from a shorter race. Ideally this should be a half marathon run a month or two before the main race, but a 10K, or even a 5K can help. The performance in these shorter races can be used in a calculator such as my [[VDOT Running Calculator]] to predict marathon performance.==Race Mistake 6 – Not using the pacers==''Main article: [[Using a marathon pace group]]''
Many marathons provide pacers that will help you stay on pace. These are normally experienced runners who can hit their target time without much effort, and will keep things steady. They will help you avoid going out too fast, and can provide motivation late in the race to stay on pace. I've had many runners come up to me after I've paced a race to thank me, and I've also had runners tell me how much they regretted not using the pace group, often after I pass them late in the race. ==Race Mistake 5 7 - Lack of fuel Energy Gels in the race==
''Main article: [[When to eat Energy Gels in the Marathon]]''
Few runners seem to take sufficient fuel during the marathon. It is generally impractical to get enough calories from the provided sports drink. Unless you actually stop running it is very hard to drink more than a couple of fluid ounces from a paper cup, and most of the time the sports drink is poorly mixed and all you're getting is colored water. The primary source of fuel in a marathon should be gels [[Comparison of Energy Gels| Energy Gels]] as these provide a convenient and predictable supply of calories. These gels should be taken throughout the race, rather than leaving it until the latter stages.I recommend taking the first gel just before the start of the race, then space them evenly through the distance. ==Race Mistake 6 8 - Even pace rather than even effort==On hilly races runners will sometimes try to keep their pace even, which means they are running at a much higher intensity on the uphills and a much lower intensity on the downhills. This is a bit like doing sprints in the middle of the race, which causes premature fatigue. Also, because [[Glycogen]] consumption increases disproportionately to pace, the higher intensity on the uphills will deplete the glycogen [[Glycogen]] reserves more quickly. This [[Glycogen]] depletion is a classic cause of 'hitting the wall'. Instead of maintaining an even pace on the hills, you should aim for an even effort. If you have a heart rate monitor [[Heart Rate Monitor]] it will give you a good indication of your effort. Alternatively your breathing [[Breathing]] and general feel should give you a sense of intensity. You may find that you need to slow up more than you expect on the uphills, as well as speed up more on the down hills. ==Race Mistake 7 - Not making allowances for heat/humidity=='If you'Main articles: [[Impact of Heat on Marathon Performance]], [[Heat limited running pace]], and ve practiced [[Optimum Downhill Running Temperature]]then you'' Heat and humidity has a huge impact ll be efficient on race performance especially at the marathon distance. If a race is hot, or hot downhill sections and humid, then overtake those that passed you will not be able to perform as well as you would in the cold. The ideal race temperature for the majority of people is about 40f/4c. Failure to allow for the heat stress will mean a catastrophic slow down later in the race, and can result in heat related illnesses. Wearing dark clothes can make on the heat far worse, so wear whiteuphill. ==Race Mistake 8 9 - Racing with injuries==
''Main article: [[Racing while injured]]''
Racing the marathon distance requires dedication and courage but sometimes the strengths can lead to runners ignoring injuries that should prevent them from competing. Carefully weigh the risks and consequences of racing with an injury.
==Race Mistake 9 10 - Lack of fortitude==
''Main articles: [[Mental fortitude]] and [[The Last 10K]]''
Racing the marathon distance always involves suffering. A well raced marathon will mean the last [[The Last 10K ]] is a living hell, barely holding on to the race pace. (If the living hell is accompanied by dramatic slowdown in pace, then it is not a well raced marathon but an example of hitting the wall.) It is important to mentally prepare for the marathon distance by both building fortitude and learning techniques for dealing with the suffering.==Race Mistake 11 - Missing Caffeine==''Main article: [[Caffeine]]'' It is well known that [[Caffeine]] improves athletic performance, so taking [[Caffeine]] before and during the race is worthwhile. The flipside is when a runner routinely takes [[Caffeine]] except for race day. I once met a runner who would routinely drink 3 or 4 cups of coffee every morning before running, but took none on the race day. This means that not only were they lacking the performance benefits of [[Caffeine]], they were actually going through [[Caffeine]] withdrawal during the race. This will not only hinder performance, but cause headaches, [[Muscle| muscle]] pain, lethargy and depression; none of these make for a good race. Ideally you should cut down your [[Caffeine]] intake during the taper to maximize the benefits of the [[Caffeine]] on race day, but at the very least you need to maintain your normal intake. ([[Caffeine]] is not generally a diuretic.)==Race Mistake 12 - Over-hydration==''Main article: [[Practical Hydration]] and [[The Science Of Hydration]]''
