DUSTING OFF THE RUST – Returning to Racing

By Tom O’Grady

Last month on a cold and day in March, the Electric City 5-Miler marked the return of racing in the greater Capital Region, as 583 participants crossed the finish line. Typical spring rust busters can be as much a measure of fitness as they are psychological tests as many runners are typically facing competition for the first time in several months. The normal pangs of anxiety faced by the individuals racing was surely accentuated by the ongoing pandemic. 

There were also clear signs of optimism – improving at weather, that vaccine rollouts will make life safer, and that changes in race protocols make it possible for in-person events to happen! Just like that, with one race having successfully occurred, many runners are likely preparing a return to racing – and achieve whatever goals they’ve set for themselves. Of course, 2021 is different than most years and this article helps address some concerns people may have, as they decide where and when to race again.

Safety – Health and safety is at the forefront of everyone’s mind and runners want to know what race directors are doing to improve participant safety. While no event can be considered completely safe, the answer is that a lot of measures have been put into place to improve runner safety. Some of the measures include: scheduled pre-race packet pick up, staggered arrival times prior to the start, grouping runners into pods prior to the race, staggered start of the pods with runners socially distanced on the starting line, self-supported water and nutrition on course, and wearing masks by spectators and runners when they’re not racing. Several of these changes were made in accordance with CDC and state guidelines and were required by county officials in order for races to receive permits. If you’re unclear about guidelines make sure to check the race website and reach out with questions. 

Performance Expectations – Many runners toeing the line will be competing for the first-time since the lockdown went into effect last March. This means that it will be difficult for people to gauge their current level of race fitness. It’s also likely that runners who’ve maintained overall fitness may not be race ready as the demands of competing exceed those typically seen in training. If you competed in virtual races the atmosphere around preparation was a lot more relaxed. Toeing the line with other people, after a year of not competing, would add stress for many even without taking into account a pandemic.

Racing is a stressful event in and of itself. This is why in order to achieve peak performances many runners rely on following training plans over the course of weeks and months. In addition to following a training plan, adding tune-up races to your schedule is a good prelude to your goal race. The idea is to sharpen both physically and mentally while going through the routine of preparing for a race – think: go to bed early, wake up early, eat properly, arrive on time, warm up properly, run a sound race, and then cool down!

Luckily there are many things you can do this spring to prepare for any races you have planned. The first thing I would suggest is to pick two separate races that are spaced out by eight to 10 weeks. An example would be for those who raced in March to look ahead for races that are being held in May. The first race served as a reintroduction into the racing environment. This is the race that you can go into with the sole purpose of figuring out what the new protocols will be like. In addition, it’ll be a good opportunity to get a benchmark of your true fitness. Fortunately, or unfortunately, in running “the clock doesn’t lie” – your finish time should serve as a good representation of your current capabilities.

After you have gotten that first race done and over with, it’s time to focus your efforts on moving forward. You can look ahead to your next race with a good idea of what’s a realistic goal to work towards. The next steps will include coming up with a plan on how to accomplish your spring or summer racing goals at your next race. These steps will vary by individual but can include working on your own plan, working with a personal trainer or coach, or joining a training group, team or club – HMRRC, ARE, Saratoga Stryders, Adirondack Runners or others – with people who are working toward a similar goal as you. It’s possible, and common, for runners to choose a combination of the three scenarios I described. Having assistance from a coach or a group is a great way to reduce any personal race anxiety.

Final Thoughts – The past year has been incredibly difficult for many people. In addition to the immediate concerns related to Covid-19 there are many far reaching effects that the pandemic has had on society. Specifically, there are two public health related impacts that returning to training and racing can potentially help address. The first includes potential diminished mental health from the isolation and stress caused by being at home. The second is a rise in poor nutrition and increased weight gain caused by a more sedentary lifestyle. 

Picking a goal race and starting a training plan (as long as you are medically cleared) can improve your self-esteem and improve your overall health and fitness as you work towards a goal. The key lesson is that racing should be a final piece of the fitness puzzle that helps you improve as an individual mentally and physically. This is a perfect time to lay out a great foundation for yourself as society returns to a resemblance of what is considered “normal.” Train smart and be healthy and happy as you prepare to race this spring and summer!

Thomas J. O’Grady, PhD, MPH, CPT-NASM of Slingerlands is an avid runner, hiker, and lover of the outdoors. For more info, email ogrady.strategies@gmail.com or visit ogradystrategies.com.