Free seminar to get you ready for the Broad Street Run
The clock is ticking, only 3 weeks until the Broad Street Run. How are you feeling about your training? Can you use some inspiration to help you through to the finish line on Sunday, May 3?
The clock is ticking, only 3 weeks until the Broad Street Run. How are you feeling about your training? Can you use some inspiration to help you through to the finish line on Sunday, May 3?
The Drexel University Center for Running Performance and Research in the College of Nursing and Health Professions wants to help prepare you for your race. They are offering a free public lecture this Wednesday, April 15 from 6 p.m. to 7:30 p.m. in The Geary B. Auditorium of the New College Building on their Center City campus. This will be the second event in a new quarterly series of running lectures.
Three Drexel experts will offer their top 10 tips for the 10-mile run in each of three domains: nutritional, psychological and physical training. Don't miss your opportunity to learn more what role nutrition plays in attaining peak performance as well as race recovery, how acquiring mental toughness skills can make your run easier and more enjoyable as well as how training strategies, strength programs, and running form modification can help prevent injuries.
Speakers will include:
Sarah M. Whitman, MD, a clinical assistant professor of psychiatry in Drexel's College of Medicine.
Nyree Dardarian, RD, director of Drexel's Center for Integrated Nutrition and Performance.
Kevin Gard, PT, DPT, OCS, clinical professor and director of the doctoral program in physical therapy in Drexel's College of Nursing and Health Professions.
Here is a preview of some of the tips that will be discussed on Wednesday:
Physical training: "Taper" means reduce; not catch up on the training you didn't do.
Nutrition: Hydrate adequately the night before. Over-hydrating the day of the event can lead to electrolyte imbalances and discomfort.
Sports psychology: Plan how you're going to mentally handle fatigue.
Nutrition: Eat a pre-run breakfast 30 minutes before the race to fill your fuel tank with carbohydrates for energy.
Physical training: Epsom salts and tape can really make you faster
Sports psychology: Be aware of your thoughts – think positively
Nutrition: Don't avoid salt. The longer you exercise, the more sodium will be lost in sweat. After a workout replenish your sodium stores with pretzels or by choosing a higher sodium sports drink.
Sports psychology: Set some structure for yourself for the run.
Physical training: When the race is over, it is NOT time to hit the couch.
Across the board (and all the way down Broad): Enjoy the race.
"Preparing only for the running part of the Broad Street Run is like starting out on a long road trip with only gas fumes and not knowing how to turn on the windshield wipers. Yes, you could do it, but it'll go much smoother with better supplies and knowledge," explained Dr. Whitman.
She added, "Your body will perform much better with the right fuel "in the tank" and recover quicker with a proper recovery plan. The nutrition presentation will teach you how best to do that. Likewise you'll probably encounter "rainy weather" during the run. Hopefully not literally, but figuratively in tired muscles, sore feet and being out of breath. How are you going to handle those challenges? Can you turn on your "windshield wipers" to finish the race? The sports psychology tips will help you mentally handle the physical challenges of the race, and will even help you enjoy the race more."
There is still time to sign up for this free seminar on Wednesday. Register here.
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