Skip to content
Health
Link copied to clipboard

From start to finish, top strategies for the Broad Street Run

Broad Street Run weekend is finally here! I'm sharing all of the strategies you'll need to prepare for, enjoy, and recover from the run.

Pre-Race

One of the most important is not to buy new running gear at the expo and then run with it during the race.  It usually takes a week or so to properly break-in new running shoes.  Running a long distance in new shoes is an almost surefire way to get blisters and have your feet hurt.  Likewise, running Broad Street in new shorts/shirt/top that you haven't worn before can leave you chaffing in spots.  If you have a new shorts/shirt/top that you want to wear during the race, try them out during a few short runs this week, to see how they fit, feel, breath, etc.  If you feel that your existing clothes will rub/chafe, then products like Body Glide (available at most sporting goods and running stores) work great.

Likewise, only use nutritional supplements during the race, like Gu, Sport Beans, Blocks, etc. that you have tested before during your training runs.  Everyone's stomach/system reacts differently and a 10-mile race is not the time to discover that!  If you are using something new, try it out this week in the days leading up to the race during your easy training runs.  In a previous column, How to: Hydration and Fueling When Running, I discussed a variety of products and how to use them.

If you are doing any type of strength training (which I hope you are, as it is one of the easiest ways to improve your running), I generally like to stop the Wednesday or Thursday before the race.  That gives my muscles time to properly recover, so that they are not sore and tired during the race.  If you are doing Yoga, Pilates, or any other type of "active" recovery, you probably want to stop 2-3 days before the race.  However, it is generally a good idea to keep up with your mobility and foam rolling exercises up until race day.  The Friday and Saturday before the race I will usually run 2-3 miles at a very easy, relaxed pace, just to keep my leg muscles warm.

The night before Broad Street, make sure to get a good night sleep, stay away from alcohol (which can dehydrate the body).  Also, don't start any new diets or eat any new foods that you haven't before the night before.  Save that for after the race or about a month before race day so that you will be sure your body can handle it.

Lastly, lay out your clothes before you go to sleep, along with whatever else you are bringing with you – money, I.D., wallet, etc.  If you are running with your phone or iPod, make sure that it is charged.  If you plan on running with music (disallowed by the race director), be aware that cell service can be spotty with 30,000+ people trying to use the same cell tower, so it isn't uncommon for music streaming services like Pandora or Spotify to not work in places.

The Start

If you are taking public transportation to the start, SEPTA's Broad Street line is free for everyone with a bib.  The train gets crowded fast, so I always leave an hour earlier so that I can get to the start on time.  It isn't uncommon to have to wait 45 minutes to an hour for a train to come by that isn't full.  There is helpful information about getting to the start line here.

Expect the lines for the bathroom to be long, so if you can, go before you leave your house, otherwise, get in line the minute you get to the start area.  If you get cold easily but you don't want to run in a sweatshirt, etc. you can discard your extra clothing at the start, where it will be collected and donated.

Try to get to your assigned start corral (the color of your bib), as the corrals are grouped around runners with similar pace times.  The race start is run in waves, so don't be surprised if you cross the start line 20-30 minutes after the "official" start time.  After you cross the start line, the first mile or so will be crowded, and you will most likely be running shoulder-to-shoulder with others.  It eventually clears up (though still crowded).  Be aware of slower people in front of you and if you have to stop or slow down, move over to either the left or the right near the sidewalk – don't stop in the middle of the street.

During the Race

At every mile along the course there is a running clock (based on the first group to start).  If you do not have a running watch with a stopwatch to keep track of your pace, then you can keep track of your pace by looking at the time when you cross the start line, and then at each subsequent mile, so that you maintain your pace.  As discussed in my previous article, you do not want to start out too fast and crash and burn before the finish.  Run your own pace, not the pace of the other runners.

There are water and Gatorade tables almost every mile along the course.  Be sure to stay properly hydrated during the race with water and some sort of electrolyte replacement (such as Gatorade or another fueling option discussed above).

The Finish

When you arrive at the Navy Yard gate, don't stop!  There is still another ¼ mile to the finish!  After you cross the finish line, don't stop, but keep walking (this is for two reasons, thousands of others are behind you and will crash into you if you stop and also you need to keep moving so your muscles don't cramp up).  Get some water, Gatorade, pretzels, and other food.

If you are meeting people at the finish, plan ahead where you are going to meet them.  Cell/Texting is almost non-existent as the cell towers at the finish area are overloaded.  There are a number of marked meeting areas in the Navy Yard, listed on the Finish Area Map.

If you are taking the Broad Street Train line home, the station is about a mile from the finish area, up Broad Street.  You can either walk or take a free shuttle.

Later that day, after you celebrated your finish, continue to stay hydrated and eat as needed.  Also, if your leg muscles are sore, foam rolling will help.  Most people take anywhere from a few days to a week off before running again and resuming strength training.

David Wisniewski is a CrossFit Endurance certified running coach at Philadelphia Running Concepts and has been training runners of all levels and abilities.  More information can be found out at phillyruns.com or email him at info@phillyruns.com.

Have a question for the On The Run panel? Ask it here or email us. Read more from the On The Run blog »