Newbie to running needs help.
I had NEVER run in my life (46 years), fearing injury to my knees. This year though, I made up my mind to check a "run event" off my list. I started practicing 2 months ago, and successfully ran my first 10K at a local event. Did feel a little queasy after that. Here are some questions I have (would be running the Lumiere challenge, so 2 days of exertion). My only goal is to finish both without injury.
1> What should I eat/drink the day of the race, and when (since the race start super early, would love this advise). How long before should I eat?
2> Since I will be running the 10K and half, should I try to do them as individual races and try to race each with full vigor, or should I ease up on the 10K?
3> What are some good stretches before and after the run(s)? How long a stretch?
4> I am planning to go str8 back to the hotel after the 10K and get in the hot tub. Good or bad?
5> Should I take an Aspirin before (or after, or both) the 10K? Would any of these choices make a diff the next day for the half?
6> Should I take an Aspirin before the half?
I know I have a lot of questions, but I would LOVE the advise of those who can/have do/done this. Thanks in advance.
Welcome to the club!
These are all great questions, and ones pretty much everyone has asked in the past. I'm going to answer them backwards, though.
5 & 6) Nope. If you MUST use some kind of painkiller, tylenol is safer, but you should talk to a doc with running experience first. More on that at the end.
4) Hot tub: Eh... If you like it. Better to learn self massage via a foam roller or The Stick, really. And active recovery.
3) Before the run... No to stretches unless you know how to do them very gently. Instead:
http://running.competitor.com/2014/10/training/best-way-warm_116403
After the run... Good idea! Again, go easy, and I prefer repeated stretches that hold for only 2 or 3 seconds instead of long, 30 second stretches. (Flexibility can't hurt, but everything needs to be able to snap back, after all.)
2) That's totally up to you, but if you are going to push a good time in one of them, I would recommend going easy in the 10k. If you blast the first race, the half will not be easy, regardless of how you run it.
1) Experiment. We are all a sample size of 1.
Regarding the aspirin. Is this for your knees? Because you might be able to solve that problem just by adjusting your form and strengthening your hips. For example, you may be over-striding at a slow cadence. This will send pressure to your knees. Look up lots of different videos about running form (but don't get sucked into forefoot striking right away), and strength training for runners knee.
You said you felt queezy after your 10k. You might be running too hard! This is a common beginners mistake.
Okay, here's the thing. Use competitor.com, Runners World, Runners Connect, Jeff Galloway, Hal Higdon, and lots of other online resources to read articles about food, fuel, stretching, medications, running form, strength training, etc. etc. etc. There is a TON of information out there, and you'll come up with a lot of good questions to ask your doc or a trainer. You'll find there are common threads through everything you encounter.
So when it comes to avoiding injury, here are the most important things I have learned: 1) Get stronger. 2) Build gradually. Find a training plan like Jeff Galloway's on the runDisney site to prepare. (His whole approach is great for people getting into running later in life. Big help for me.) 3) Listen to every little ache and pain, and address it immediately. (The vast majority of what you feel will respond to strengthening something.)
Good luck and see you there!