How To Prepare For the 2018 Relay For Heroes

With less than a month to go, we’re rapidly approaching the third annual Relay For Heroes on September 8, 2018. Unlike previous years’ 24-hour relays, this year’s Relay will be 12 hours, beginning at 8 a.m, rain or shine. Like last year, home base will be the historic Intrepid Sea, Air & Space Museum on Pier 86 at 46th Street in the Hudson River. Make sure you’re ready to relay in September with these tips:

Relay 101
Preparing for a relay has its own challenges that are different from your typical 5K-type of race. Relays are not about how long you can run. Relays require you to be ready for multiple legs of the race, warmed up and ready to go, throughout the time period. One of the top ways to prepare for a relay race is to start running two-to-three times a day. While a runner may have no issue running a distance, doing the same distance in multiple segments could present an issue. Spend the next few weeks running both distance, and breaking up runs into segments.

This is as essential as it gets with any exercise. Stretching is critical to ensure maximized performance and helps prevent strains and injuries. Always stretch before and after running your leg of the relay. Remember that there will be many periods of non-activity. Focus on dynamic stretches that target the leg muscles and lower back. Go slow when stretching as to not strain the muscles.

Hydrate And Refuel
Another crucial element of running is hydration. On average, a runner loses 27-47 ounces of fluid per hour of exercise. Naturally, that leaves a lot to be replaced after running your legs of the relay. When it comes to re-hydrating, take it slow. The body takes time to absorb hydration after sweating a lot. While water and electrolyte-heavy beverages are great, don’t limit yourself to just liquid! Watermelon, peaches, and strawberries are just a few water-rich foods that can help you re-hydrate.

Learn The Route
This year’s Relay For Heroes route begins at the Intrepid Sea, Air & Space Museum and runs up the Hudson River along the Westside Highway to Riverside Park at 96th Street. The terrain is largely flat and paved. It’s a popular thoroughfare for runners, bikers, and commuters alike which is open to the public. The 2018 Relay For Heroes supports the Intrepid Fallen Heroes Fund, and takes place on September 8, 2018. Learn more about IFHF and register for the 2018 Relay For Heroes.


Posted on August 13 2018 in Blog

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