NRC

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BE READY FOR YOUR NEXT RACE Whether you’re running your first 5K or your 15th marathon, these quick tips from four of our expert NRC coaches will make you feel more prepared at the starting line.

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MAKE A ROUTINE... AND STICK WITH IT. “My number one tip would be to have a routine established—what you’re going to eat before, during and after you run, what you’re going to wear, what your warm-up looks like, etc.—so that you are mentally and physically prepared on race day. Be sure to practice this routine over and over again in training.” — NRC Boston Coach Ally Brillaud

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USE HILLS TO MAKE YOU A STRONGER RUNNER. “Shorten your stride, but keep a quick cadence so you’re not putting as much strain on your quads. Use your arms for extra momentum.” — NRC Toronto Coach Andrew Thuss

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EMBRACE THE SPEEDWORK. “No runner has ever said, ‘If only I were a little slower, I would’ve raced better.’ Embrace fast. Work on your speed, and it will make you feel more comfortable when you’re settled in over distance.” — NRC Boston Coach Dan Fitzgerald

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DON'T FEAR THE DISTANCE, ENJOY IT! “Your first long-distance race can be daunting if you've never tackled that many miles before. Just remember that each training run you do prepares you to not only finish your race, but also to do it well.” — NRC LA Coach Blue Benadum

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ADD SOME STRIDES. “Strides (when you accelerate gradually for 50 to 150 meters, until you almost reach an all-out sprint, followed by a quick recovery jog) are a great way to improve your turnover so that faster steps come more naturally to you during your race.” — NRC Boston Coach Ally Brillaud

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DEVELOP CONSISTENCY. “You race like you train, so set good habits early: Eat well, get your rest, execute your workouts to the best of your ability, and know that each week builds on the last. Being consistent is the key to your success.” Use the Nike+ Running App to track your progress and stay extra motivated along the way. — NRC Boston Coach Dan Fitzgerald

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LEARN TO PACE YOURSELF. “Check your pace at the start, and once you’ve settled in and are feeling good, then you can start to pick it up. It’s really easy to get carried away and come out too fast in the beginning of a race.” — NRC Toronto Coach Andrew Thuss

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GEAR UP. "It's a good idea to know the gear you'll be wearing for different possible weather scenarios, and then check the weather the day before to make sure you pick the right apparel and accessories. Attach your bib to your shirt and set out your race outfit the night before.” — NRC LA Coach Blue Benadum

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GO GET EM. “WHEN YOU GET PRE-RACE JITTERS AT THE START LINE, EMBRACE THAT FEELING. YOUR ADRENALINE IS KICKING IN, AND THAT MEANS YOU’RE READY TO CRUSH IT!” — NRC LA COACH BLUE BENADUM

ALLY BRILLAUD NRC BOSTON COACH @coach_allyb

BLUE BENADUM NRC LA COACH @blue_benadum

ANDREW THUSS NRC TORONTO COACH
@thusser

DAN FITZGERALD NRC BOSTON COACH @coachdanbos

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For more running inspiration, motivation and advice, follow these NRC coaches on Instagram.