There is freedom and excitement to running a race, especially your first one. The music is blasting, fellow runners are chattering and warming up, and the crowds are getting pumped up to cheer.

With so much happening, it is easy to get swept up in the moment and fly off the starting line. Racing with a strategy is a better way to ensure you reach your potential and avoid injury.

If you are getting ready to tackle our Annual Butler Road Race in a few short days, keep reading for some tips and tricks!

Don’t try something new on race day

You have set a goal to run a race and have put in the mileage and time training for it. When the day is finally there, it may be tempting to celebrate by wearing a brand-new outfit, or new shoes, or eating something different than usual. Your best bet is to stick with your routine and the tried-and-true things that have worked for you throughout training to avoid surprise chafing or stomach problems.

Set everything out the night before

Most races are early in the morning, which means you must wake up and be there even earlier for parking and warming up. Avoid the stress of forgetting your race number or not knowing where your left shoe is by setting out your outfit, bib, and even breakfast the night before.

Warm-up

Warming up should be part of every single run. Even if you are planning on racing easy, throwing in a few extra minutes to jog and do dynamic stretches before the race can help keep you injury free. If you are not warmed up properly and try to hit your top speed right out of the gate, your body may not respond well.

Challenge yourself, but don’t set yourself up for disappointment

It can mentally feel better to set a conservative goal and possibly finish faster. If it is your first race, you will PR (get a personal record) no matter what!

If you have put in some time training before the race, you should have a rough idea of how fast and far you are able to run. Your practice paces can help you set your mile pace during the race. Keep checking in with your body throughout because your easy and hard paces can fluctuate each run based off multiple factors.

Start conservatively

With your goal pace in mind, try to begin your race slightly slower than your goal. By halfway you should increase to goal pace, and as you get to the end, push yourself faster for a strong finish and a negative split (running the second half of a race faster than the first). Pacing is especially important in longer races, which require a balance between endurance and speed.

It can be difficult to start conservatively, especially if those around you begin by sprinting! Keep yourself disciplined, try not to get tripped, and don’t be surprised if you pass people at the end because they ran out of steam. Especially at the Butler Road Race – you will start out with a slight decline at the beginning of the race down Main Street, but that means there is a slight incline coming back up to the finish line!

If you are a more seasoned runner and want to medal, pushing the pace early to try and set yourself in a front position could be worth the risk. You ultimately know yourself best and should decide your course of action with each race.

Know the course

Most races have a map of the course available beforehand. If that is not available to you, ask some other runners if they have run the route before. Every course is different. Knowing whether there are hills, turns, or different surfaces such as gravel or grass to strategize your pace during those parts properly. And, if you plan on being in front, you don’t want to make a wrong turn accidentally!

The Butler Road Race 2k runs down Main Street, turning left on West Penn Street before turning around and coming back to Diamond Park. The 5-mile race follows the same beginning, continuing down West Penn Street into Alameda Park before turning around and coming back.

Have some positive mantras to repeat

Running is both a physical and mental sport. Training the mind is just as important as the body. Keep some positive and inspiring quotes or prayers in your mind to use when the going gets tough. Some favorites:

Breathe

I can do this

Be with me, Lord

Get it done

You are tougher than this hill

You have trained for this

Strong finish!

At the end of the race, no matter the result, take some time to celebrate! Connect with your community of fellow runners, stretch, and start planning for your next goal.