Five Tips for Running the Blue Cross Broad Street Run
by Melissa Field
1. Train, train, train.
It’s easy to get carried away and sign-up for a popular race like the Blue Cross Broad Street Run because everyone seems to be running it, but 10 miles is too far to fake. This is the distance that separates the 5k and 10k runners from the long distance runners. If you can run a 10-miler, the next step is a half marathon. It is essential that you come prepared and train as though you will be running a long distance event.
How do you know if you’re prepared? If you’re a beginner, you should be able to complete an 8-mile run the week before the race. If you’re more advanced, you should be able to complete a 12-mile run. After your last long run, remember to reduce your mileage. Mileage reduction leading up to a race, or tapering, is essential to good race performance. Don’t be afraid of losing fitness during this time, as your body actually needs these days to recover before the big event.
2. Arrive early.
Crowds are fun to run with, but not fun to travel with. Save yourself time and stress by getting on SEPTA early. Arriving early will provide you with ample time to check your bag, to use the restroom, and to find your starting corral.
3. Dress 20 degrees up.
Do not be fooled by a cool morning because you will warm up dramatically during a long run. A good rule of thumb is to dress 20 degrees warmer than it will be when you race. Be sure to check the hourly weather report so you know the exact temperature during each phase of your run. You can always wear clothes you’re willing to part with and toss them during the race, or you can wear a sweatshirt to the race and toss it in your bag before you go.
4. Don’t go out too fast. Broad Street is fast and flat, just as advertized. Few moments are as exciting as taking off with a large crowd, but don’t get carried away. Going out too fast will come back to haunt you. Know your pace before the race and do your best to stick with it. If you want to pick it up, wait until the last few miles. A strong finish is always better than a strong start.
5. Hydrate, but go easy on the carbs. Though 10 miles is a serious distance, it is not a marathon. It is essential that you remain well hydrated from the night before to race day, but eat what you would normally eat. If you don’t usually eat a large pasta dinner, the night before is not a good time to experiment. It’s great to get some extra carbs in, but think more along the lines of a few additional slices of bread at dinner or an extra serving of rice.
The Blue Cross Broad Street Run is one of the best 10-milers in the country. Lucky runners often get a high-five from Governor Rendell and the race itself is akin to one giant block party. Race well and you will be able to enjoy every moment of the course and this uniquely Philadelphia event.