One thing that differs about our running and walking groups is that we use intervals for training and racing, we know the benefits of our intervals but what is the best way to “handle” your intervals in a race?
No matter what size of race there is always commotion and excitement at the beginning. People finding their spots, doing their last minute stretches, taking pictures, getting prepared. Your adrenaline is pumping and you are ready to go with the masses. This is a time that you might think “I’ll just skip this first interval, there are so many people, I don’t want to get in the way….”. First of all DO NOT SKIP YOUR FIRST INTERVAL! The first one is the most important to set up how you will feel during the race. If you want to skip intervals, then skip the ones near the end of the race when you are feeling good and want to finish strong. Make sure that you take that first interval!
As you start the race and you don’t want to be in the way, you should try to move towards the edge of the crowd to take your walk break. If you are running by yourself, just move to the edge and walk when you hear your beep. If you are in a group, get the group to the edge and make sure you are calling out loudly so that your whole group will hear you. The first couple of walk breaks are the trickiest since that is when races are most congested, especially in big races. As the race progresses, you should be fine to take your walk interval anywhere on the course. Just make sure that you aren’t running or walking 4-5 people in a row and blocking the entire road, trail or course.
If you are participating in local races you may hear a lot of different beeps because of many interval groups, when the beep goes off, you will always have someone ask you “is that us???” Be respectful of all the races and you should have no problems with using your intervals in a race.