10 Tips for Running Your Best Virtual Race

With Longhorn Run around the corner, we asked Longhorn Run Coach Anthony Ferraro for his best tips to make the most out of your virtual race experience.

1. Plan your route.

Use a digital mapping service like Google Maps to trace and plan your route; doing so will avoid any guesswork on the length of your route. Stick to the type of surface you have been training on. For example, if you have been training on flatter surfaces, you probably do not want to pick a hilly course on race day or your performance will be impacted. My favorite surface to run on are trails. They make for interesting routes, connect with nature, and provide a soft surface to avoid too much impact on your body. Regardless of what surface you choose to run on, I recommend using the Nike Run Club app to track your distance and effort.

2. Go light on your last week of training.

If you have been following your training plan, you will already have put in all the hard work you need in order to be successful. Taking it easy on the last week will allow you to be rested and with more energy on race day.

3. Don’t run faster than you have trained for.

You may end up burning yourself out too early and risk not being able to achieve your goals

4. Stay consistent with your nutrition and hydration.

Stay the course with what you’ve been doing for nutrition and hydration during your training. Avoid trying new foods or drinks that your stomach may not be familiar with and have a hydration plan for race day. Carry a water bottle with you or plan a water stop along your course.

5. Get enough sleep the night before.

You want to be at your best on race day!

6. Dress for the weather you’re running in.

Avoid cotton clothing and always opt for technical shirts, shorts, and underwear. Shorts with integrated liners work best. Remember, chafing is a real thing — this happens when your clothes absorb your sweat and repeatedly rub against your skin with every step you take. Dressing the part will help you prevent it.

Speaking of weather: what if it rains on race day? Get ready for squeaky shoes — there is no way around that. Remember to drink water, since it’s raining you may not notice if you start getting dehydrated. Make sure the route you are running is free of hazards, and avoid running on the street because you may not hear cars approaching and get into an accident. Also, if there is thunder or lightning, please do not run! For rainy days, you can always default to running on a treadmill. Although not my preferred option, with the right music, it can be a good option. Plus, that would allow you to measure your distance very accurately!

7. Don’t forget to warm up.

Warming up is essential to perform at your best and reduce the chance of injury. All warmup routines should be gentle and slow; remember you are warming up, no need for fast or explosive movements. Need ideas for your warmup? Check out the 7-minute Runner Warm-up or 11-minute Active Warm-up Flow on the Nike Training Club App.

8. Longhorns take care of each other.

During your run, remember to follow all local and CDC guidelines to help prevent the spread of COVID-19. Practice social distancing from other runners and pedestrians along your route. Wear a face mask if running indoors or neck gaiter in crowded outdoor areas.

9. Find the right beats.

Use music to help you break the mental barriers of racing virtually. You will be surprised what the right beats can do for you! Check out the Longhorn Run Spotify for ideas.

10. Remind yourself that you can and will complete the race and reach your goals.

Remind yourself of that and your body will follow! It is very common for runners to get nervous on race day. Truth is, the less you worry about it, and the more you remind yourself of all the awesome work you have already done, the easier and more fun the race will be!

About the Author

Anthony Ferraro is a USATF, RRCA, and Nike+ Run Club Coach and a Trainer certified by the American College of Sports Medicine. He believes the secret to being successful as an athlete has three components: hard work, attitude, and comprehensive training. Achievements by athletes under his care include participation in the 2016 Olympic Games, multiple qualifications to Olympic trials, and Team USA representation in Cross Country. Anthony is a distance runner himself and enjoys volunteering his time and skills to worthy causes in the community.

To learn more about Longhorn Run, visit utlonghornrun.com