Running in the Tely 10? Here's some dos — and don'ts
Avid runners across the province are preparing for the 88th annual Tely 10 race, a 16-kilometre road race in St. John's, on Sunday.
This year has a record number of people signed up — 4,700 people are hoping to cross the finish line at Bannerman Park.
Aaron Goulding, owner of Biped Sports in downtown St. John's, says there are some basic tips for people who will be running.
Goulding said training for the 16-kilometre distance beforehand is ideal, but it's a bit late to think about that now.
"For the people that haven't been doing any training I'd say please, take it easy, don't blow it out. If you have done some training and stuff you kind of know your limits and you can kind of sense that a bit easier, but if you haven't been doing any running and you don't know how to gauge how your body is reacting," he said
"This year is going to be a lot more forgiving with the temperatures, but don't be a hero and end up being a horror story on Monday."
'Look at your pee'
Goulding said people are going to need to stay hydrated and eat well in the days before the race, but don't overdo it.
"When I say hydrating, it doesn't mean you need to be sucking down gallons of water. If you're thirsty, drink, try to get your eight glasses a day," said Goulding.
This year is going to be a lot more forgiving with the temperatures, but don't be a hero and end up being a horror story.- Aaron Goulding
"A good rule of thumb is maybe gross, but look at your pee. If it's super dark like apple juice, you're in trouble, drink more water. If it's completely clear you're drinking too much water and too much water can be just as bad as not enough."
For first-time racers or starting runners, Goulding said carb loading may be an unnecessary task. Just focus on eating good foods.
"The morning of, try to get up early. Bananas are amazing, it's supposed to be the ultimate fuel for running, so lots of bananas. Oatmeal is great. Get up for enough time to let your body digest that."
'Don't be a hero'
If you're competing in the Tely 10 for the first time, Goulding said you should just enjoy it.
Have some stuff that you can take off and maybe throw to friends or family along the way when you do get too hot.- Aaron Goulding
"Don't try to set a record, think of it more like a benchmark that you get this one out of the way, listen to your body. Completing it successfully is a lot better than trying to push yourself too hard and be in one of those stories on Monday where this is not how you should run a race," he said.
"No matter how fast you run the race, it's still going to be a personal best for you so you can set that benchmark and think about that race next year."
Of course, you can't forget the forecasted weather conditions. With a chilly July morning anticipated for race day, Goulding said there are ways to dress for the weather without hampering your running.
"I would say layering is going to be really important this year because although it's going to be like 8 C and not that windy, it's still going to be cold starting off," he said
"You're going to be standing around waiting for a long time before the race starts, so have some stuff that you can take off and maybe throw to friends or family along the way when you do get too hot."
Stay off George Street
And, since it is the weekend, Goulding doesn't advise a late night on George Street the night before the big race.
"I've heard stories of people going down to George Street the night before and getting up the next day and doing it," said Goulding.
"Yes, it is possible, it's not like you're definitely going to have a bad race and end up in the hospital, but you really should think about what you're doing to your body and do you really want to risk it?"