The Uncontrollable Elements of Running a Road Race

As many runners can attest, the week preceding a race, be it a 5K, 10K, or even a marathon, is a time of both nervousness and excitement. Runners may become paranoid of a last-minute injury. They may experience additional aches and pains that are really just "all in their head". I've heard these referred to as "phantom pains" by Runner's World Magazine. And of course, runners worry if these minor aches will still be bugging them during the race. Runners may worry that they are over-doing the training, or that they aren't running enough. It's not an easy balance to strike.

One might initially think that running isn't a matter of luck. It's a matter of physical fitness combine with some mental power. While running is not a matter of luck, racing actually is-to some extent. There are many aspects of a race that have to do with luck, or that are beyond the runner's control. Here are my thoughts on what can and cannot be controlled in a race (particularly a marathon) and what the "unknown" factors are.

Within the runner's control:
- Adherence to a training program, just "training" in general
- How the runner paces him/herself during the race
- What the runner eats and drinks before, during and after the race
- The clothing/layers/running gear the runner wears
- The runner's mindset and attitude during the race

The training program is the most important element of your performance on race day. Whether you followed an official program or just made sure to run almost every day, the intensity and frequency of your training is key. More doesn't always equal better. Over-training is a common mistake that even the most experienced runners make. It doesn't matter if you are running a 5K or a marathon, a taper is required to give you that extra burst of energy you need on race day.

Pacing is also critical. The more experience you have with running, the easier this will be. I recommend wearing a stop watch of some sort during the race so you can determine how fast you are running each mile. Before the race, decide on a target pace. The beginning part of the race should be slower than this target and the end should be faster.

Your food and fluid intake is essential. Many runners believe that carb-loading isn't necessary for shorter races. While this may be true, it is important that you have eaten nutrient-dense foods to give you the most "bang" for your calorie "buck". Some good pre-race foods are a plain bagel, a banana, with added peanut butter if you expect to be running for longer than an hour. Hydration is also key. For a marathon, drinking electrolyte-enhanced water, such as "Smart Water" will help you stay hydrated throughout the race.

Outside of the runner's control:
- The weather
- An injury, soreness or illness(unless the runner brought it on him/herself by over-training)
- Potential accidents during the race
- The availability of Porta-potties at the start of the race and on the course
- The water and fuel stations-this can be known, but not controlled
- Travel delays or lost luggage if flying
- The number of people running the race, potentially causing bottlenecks
- Technology failures, such as the chip not working, the iPod or GPS malfunctioning, or the watch stopping

The weather is the number one most unpredictable and uncontrollable race element. A hot race can exhaust you and slow you down significantly. A windy race can also slow you down and make it difficult for you to run with your normal stride. Be sure to check the weather the day before the race and dress appropriately.

Technology failures are also preventable, for the most part. Make sure that your iPod is fully charged if you are using one and that you've tested it before leaving your home. Be sure to secure affix your timing chip to your shoe or your ankle (depending on the chip) so that it does not fall off or bother you during the race. If you are using a new watch or GPS system, then be sure you know how to work it before race day so you aren't fiddling with the buttons while running.

Being aware of all these factors, runners should go into the race with high spirits. If something goes awry that is out of their control, then they need to go easy on themselves and remember they did their best.