Each year, Athletic Trainer Brent Dorenkamp organizes the Just Think First 5k and the Skinny Turkey half-marathon along the hills of Wakefield Plantation for students as well as the community to challenge themselves.  As for all races, teens have to remember to train properly and maintain a proper “racer’s diet.”

“Racers should give themselves a minimum of two months to train,” said Dorenkamp.  “Some people have good genes and can go in without training, but that is a sure way to injure yourself if you’re not blessed with those genetics.”

Starting to train early is extremely important when considering running long distances.

“Generally speaking, I start training about one to two months before a 5k,” said Alec Ashforth, a runner in last year’s Just Think First 5k.  “If it’s a longer distance, I start training three months before.”

Many runners also suggest more frequent runs, not necessarily just running the full distance of the upcoming race a few times a week.

“What works the best is to have moderate running four or five days a week with one day dedicated to speed and one day as the long run,” said Melissa Schug, the WHS Cross Country coach.  “As long as long as you’re doing moderate distances, three or four times a week.  The long run is very important because you want to get your body used to being in motion that long.”

Diet also plays a large role in the performance of runners.

“Stay away from the bad carbs and anything greasy,” said Allison Mallory, another participant from last year’s race.  “If you eat poorly, you will slow down.”

Some popular misconceptions regarding pre-race diets can actually cause racers to slow down.

“A big misconception is that you should carb-load the night before,” said Dorenkamp.  “You should start your carb-load process at least a week out.  The night before a race you don’t want to load yourself down with those complex carbs such as potatoes and breads.”

The week leading up to a race is very significant and can have a huge impact on performance.

“About six days before a race, I’ll do a light jog,” said Mallory.  “I’ll do my harder workouts such as a 30-45 minute run for the next three days.  The next day will be a slower jog for about 15-20 minutes.  The day before a race I will take the day off and stretch and roll my muscles out with a foam roller.”

On the morning of a race, diets also generally change.

“Every morning before I race, I like to have a spoonful of peanut butter,” said Mallory.  “If I’m feeling well, I’ll eat a bagel along with it.”

Prior to the race, it may be a good idea to eat something light with a little bit of sugar for energy.

“Right before the race, I usually keep gummy bears on hand and the racers will eat one or two before they run,” said Schug.

The gummy bears give sugar that keeps the runners energized and focused throughout the race.  Staying focused is key when running or walking long distances.

“During the race, it’s important to try to stay focused on your goal,” said Mallory.  “Don’t ever quit, and always keep your eye on the prize.”

Participants interested in running the 9th annual Just Think First 5K or the Skinny Turkey Half Marathon can register at http://www.fsseries.com/?action=event&event_id=139.