Before After RUN TIPS the race the race

+ Race day isn’t the time to try something new. Stick with the clothes, shoes and foods you know.

+ Pick a parking lot or bus route. There’s a map on the race website

+ Relax, stretch and smile! It took a lot of hard work to get here today. Enjoy the moment!

+ Pace yourself. Designated runners will maintain consistent minutes-per-mile paces to help keep you on track. Or, use a smart watch or other device to help set your pace and stick with the tempo at which you have been training.

+ Use adhesive bandages or balm to prevent chafing. The medical stations will have petroleum jelly.

+ Stay hydrated. Refueling stations are designed to move runners along quickly.

+ If you see a runner in distress, alert medical personnel along the course.

+ Warning flags will be flying at each refueling station. If they’re not green, stay alert and follow instructions.

+ Clear the chute. Keeping the finish line clear keeps your fellow runners safe.

+ Keep moving. A “warm down” after your race is a really good idea to help with soreness and recovery. A slow walk or really light jog can go a long way!

+ Hydrate, hydrate, hydrate. Drinking water or sports drinks will help you recover.

+ Take a victory stretch! Proper stretching will help with your recovery. OhioHealth personnel at the stretching and cooling tent are ready to help.

+ Listen to your body. If you have pain that won’t go away, talk to a sports medicine doctor or call the OhioHealth Sports Medicine Helpline at (614) 566-GAME (4263)

+ Recap, review, reset. Think about what you did well on race day and goal set for your next race. Need tips for staying healthy, getting faster, or setting training plans to meet your goals? Call the experts at the OhioHealth Runner’s Clinic, (614) 566-1RUN.