Gate River Run Program

YELLOW1-300 301-1000 1001-2000 BLUE RED STARTINGLINE Enter on Enter Enter 15K Seeded STHE FRIDAY NIGHT BEFORE THE RACE • Eat a light meal. Your meal should consist mostly of complex carbohydrates such as pasta, potatoes and rice. Try the pre-race dinner at the expo. It’s perfect. • A hot bath, massage, and stretching exercises the night before the race may be beneficial. • Make sure you know where you Bib Number is for easy access the morning of the race. • Make sure you set your alarm early enough to get to the race in plenty of time. • Get a good night sleep. Go to bed early if possible. SATURDAY MORNING, RACEDAY • Dress according to the weather. Clothing should be comfortable and loose- fitting. For a hot race day, wear light-colored clothing. • Wear proper running shoes that fit well and feel comfortable. Do not wear new or badly worn shoes. • Eat a light breakfast consisting primarily of liquids and carbohydrates (such as cereal, toast and juice) about three hours before the race. • Make sure to use the restroom before you leave home for the race. • Try to arrive by 7:30 AM. It will take some time to park, and the later you arrive, the farther away you will have to park. • Apply petroleum jelly to your inner thighs and nipples to prevent chafing. • If you want to check a bag, go to the bag check area in the fairgrounds near the Expo Hall. • Warm up by doing some light stretching or a small amount of running before you line up. AT THE STARTING LINE • Get to the starting line early. The area in front of the starting line is only for seeded runners. Line up at least 20 minutes prior to the start. • Line up early in the proper starting area. The fenced area is for the top 5,000 seeded runners. Line up behind the fenced area if you are not seeded. The slower you plan to run, the farther back you should start. Walkers need to line up at the Walker Starting Line on Adams Street. • The race will be started by a very loud cannon right after the National Anthem. Wait for the runners in front to move before you try to start. “Run at your own pace! The best race you can run is to run each mile at the same pace.” 16 RUNNING TIPS