Over the past few few weeks I've heard from a lot of women runners training for their very first race. This morning a post from Christine Luff at About.com caught my eye, and I thought many of you would find it helpful. If you're looking for more race training advice, try using the search box in the upper right corner too. There are some terrific posts from members and coaches about racing preparation and training. Here's what Christine had to say:

Mistake #1 - Going Out Too Fast

This is one that really gets inexperienced racers. You go out too fast, feeling pumped and really great at the beginning, then crash because you've fatigued yourself too quickly. This is common in races of ANY length.

Do This:
Deliberately run your first mile slower. FORCE yourself to do this and hold back. For every second that you are going out oo fast, you lose 2 seconds in the seond half of your race.

Be sure you are starting with the right group. In case you don't know, runners at the starting line of a race are grouped into time/mile. Get in with the pack closest to your mile time. This will keep you from being tempted to try to keep up with faster runners early in the race.

Check you rwatch at the mile one marker. If you've run your first mile ahead of your comfortable pace, slow down.

Mistake #2 - Wearing New Gear on Race Day
Note to self: There's no such thing as a lucky new pait of shorts.

Do this:
Stcik with your tried and true training gear (including shoes) for your race. DO NOT risk blisters, chafing etc. from unknown gear. What is on your body is the last thing you want to be worrying about while you are running.

Oh, there is a general rule about never wearing your race t-shirt from your goodie bag during the race, but there is one exception nowadays - when the race is "green" and instead of a pin on bib you are provided with an official t-shirt with your race number pre-printed on it.

Mistake #3 - Starting In The Wrong Group
See mistake #1. Sometimes new runners are tempted to start with a group faster than their normal mile time because they think it will inspire them to run faster or because the are embarrased. Trust me, you will only make this mistake once. You will get mowed down and may even hear some un-repeatable language from the other runners in your group. The clock doesn't lie kids.

Do this:
Stick with your own kind applies here. Oh, btw - if there are no mileage signs posted in the starting pack - just ask fellow runners...believe me, they'll be happy to tell you.

Mistake #4 - Not Warming Up for a 5K or 10K

When you are running a short race, a proper warm-up is necessary for maximum performance and comfort. You want to be sure you are really ready when the starting gun goes off and not spend your time warming up during the first mile. Warming up will dilate your blood vessels and ensure that your muscles are well supplied with oxygem right tfrom the start.

Do this:
Jog slowly for about 10 minutes before you head for the start of the race.

Mistake #5 - Not Eating or Eating Too Much Before a Race
If you are relatively new to running or racing, this can be tough because you may not have had enough time to really learn how your body responds to a variety of foods prior to running. For shorter races like a 5K you probably don't have to worry too much because your energy needs aren't so severe. If you're doing a 10K or more, eat breakfast about an hour and a half or so before the race.

Do this:
Eat something high in carbs, low in fat fiber and protein. A bagel with peanut butter and a banana (personal favorite ;-) yogurt and dry toast, banana and a cereal bar...you get the idea. Think "not heavy."

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Tags: race day tips, new runner, race tips, race foods, what to eat before a race, newbie, pace, carbs, pace group