Wearing new shoes: It is very tempting to wear new shoes out of the box for an event, but it's a recipe for blisters and pain. Your shoes should fit well and be broken in but not worn out. Improper Nutrition: The common pasta dinner before a race is not always the best meal. If you eat pasta, it should be whole grain, as should the bread that goes with it. White flour, high fructose corn syrup, sugar and other low nutrient carbs can actually deplete your energy. Eating nutrient-poor foods is a blunder most people make in every day life. Give your body healthy, clean-burning fuels like vegetables, fruits, legumes, whole grains and lean protein. Dehydration: If you want to enjoy your event, and not get muscle cramps, headaches, lightheaded or dizzy, you have to keep hydrated and have enough electrolytes in your system to prevent dehydration. We suggest drinking 2 to 4 oz. of water every 10 minutes and taking an electrolyte replacement capsule every hour. Also, remember to stay well hydrated during your training. A good rule of thumb is to always drink before you're thirsty, whether you're training or racing. Running through pain: If you are in pain while training for or running an event don't just run through it do something about it. You could be causing long term damage. Taking a pain killer is not the solution either, as it only masks the symptom. Determine the source of your pain (it's almost always your running form) and adjust until the pain goes away. Pain is your body's way of telling you that you need to either make a change in your running form or that you're pushing yourself beyond your limits. The Chi Running Training Programs address all of these mistakes during your pre-race training so that you're well prepared for safe and successful racing ? year after year.
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