It’s time again for the Savannah Bridge Run, but are you ready for this 5k? Not to mention the 10K or the Double Pump! Use these simple tips to help you get your best Savannah Bridge Run time yet!
- Change Your Running Route to Include More Hills – Remember that the Talmadge Bridge has an almost 6% gradient, and your body will use your muscles much differently when tackling this run than your average Lowcountry flat runs
- Keep a Steady Pace Going Up – While some people think they need to blast through the incline, this ends up being very inefficient and wastes a lot of energy. Save that energy for the decline, when you can use gravity to help really improve your time.
- Drink Plenty of Fluid Before the Race – Dehydration can cause blood volume to drop off causing your body’s ability to transfer heat to decrease, and speed up your heart beat.
- Do Not Use Brand New Shoes for the Bridge Run – Make sure to break in new shoes for a period of 1-2 weeks of shorter runs before race day.
- Make Sure You Get Enough Electrolytes – As you exercise your body will lose sodium through sweat. You can get electrolytes through either tablets, tomato juice, or Gatorade.
- Rest Before the Race – While you should definitely get lots of rest the night before the race, sometimes pre-race jitters can interrupt your normal sleep pattern. Make sure to get your long nights of sleep the 2-3 days before the race, that way you’ll still have plenty of rest despite those sleepless pre-race nights.
- Warm Up Using Dynamic Stretches/Static Stretches After the Race – Dynamic stretches increase your range of motion, think Ankle Pops, High Knees, Butt Kicks and Low Lunges. Static Stretches will help with cool down, try Groin Stretches, Calf Stretches and Hamstring Stretches.
- Have a Carbohydrate Heavy Meal the Night Before the Race - Think pasta. Carbohydrates are a great source of energy, and your body loves this, otherwise your body is forced to use stored fat, which uses more of your bodies energy.
- Find a Committed Running Partner – Not only can a running partner provide encouragement, but they are also help you improve your form and are great pace setters.
- Replenish Lost Electrolytes – If memory serves right, the Savannah Bridge Run has free beer after the finish line. One beer after a workout will actually rehydrate you faster than water, because the salts, sugars, and bubbles in beer enhance your body’s ability to absorb the water content!
Now you are ready to conquer the Savannah Bridge Run! We’ll see you at the top!
Remember that pain in your feet and ankles is not normal, so if you are experiencing pain please call Atlantic Foot & Ankle Specialists to schedule an appointment, 912-355-4557 or go to our Appointments page here.
