10 tips for making the Bridge Run a safe, healthy experience

Mic Smith
The Post and Courier

The Cooper River Bridge Run in recent years has averaged about 30,000 participants

Even in a year when the Cooper River Bridge Run and Walk isn't about the last run on the old bridge, the first run on the new bridge or its 30th anniversary, it is a big deal.

Numbers don't lie.

Averaging about 30,000 participants in recent years, it routinely ranks as the third biggest 10K and among the top 20 largest race events in the United States. And how's this for a stat? Last year, the total number of participants in the other 42 races in the Charleston area added up to 17,986. That's 10,967 less than last year's Bridge Run.

It's probably safe to assume, too, that many of these participants are not avid runners. After all, more finishers take more than an hour to finish the 6.2-mile run than take less than an hour.

For those of you who may not subscribe to Runner's World or do weekly interval training on a track but who plan to do the Bridge Run, here are 10 suggestions for the days and hours leading up to running's big day in Charleston.

1. Be real

If you haven't been training regularly since, say, New Year's, don't take the Bridge Run seriously. Maybe even plan to walk it. Those of you who use the Bridge Run as an excuse to drink a couple of bloody marys at a downtown bar at 9:30 a.m. may not need convincing of that, but I've heard many complaints from people in the middle and back of the pack about not running the time they wanted or being stuck behind slower runners or walkers.

Even with a computer timing chip, which deducts the time it takes to get to the starting line, this is a crowded event. The chaos is controlled as much as possible. Ultimately, the Bridge Run is a wonderful parade of humanity coming together to celebrate life, fitness and one of the best places to live and visit in America.

And if you want an accurate measure of how fast you can run a 10K, try one of the other "bridge runs" in Charleston: the Isle of Palms connector the first Saturday of October or James Island connector the first Saturday of November, or the fast and rolling Flowertown Festival Run the third Saturday in March.

2. Set more goals

The Bridge Run was created in the late 1970s to promote physical fitness in Charleston. It's worked. I can't tell you the number of people I've interviewed and talked to who have become avid endurance athletes, lost tons of weight and changed their lifestyles because of it. The event continues, and will continue, to play a key role in motivating people to move.

But there's plenty more than the Bridge Run.

For those who have used the event as a goal, you should find another before Saturday. Shoot for a half-marathon, a triathlon or to run one 5K every month for the rest of the year. Most health and nutrition magazines and Web sites agree that people tend to stick with exercising and nutrition if they have a specific goal to achieve.

3. Don't carbo-load

I hope this doesn't hurt the business of local Italian restaurants or some of the noble efforts to raise money with "carbo-loading" pasta dinners before the Bridge Run and various 5Ks in town, but the fact is that you don't have to worry about eating large quantities of pasta, rice and/or potatoes for any event that takes 90 minutes or less.

Carbo-loading has its place: before half- or full marathons, triathlons of an Olympic distance or longer and century bike rides, but not before a 10K. In fact, most of the research says gorging on carbs before a race of a 10K distance or less may actually do more harm than good by retaining unnecessary water weight, possibly creating a greater level of stiffness and possibly triggering a bathroom stop in the middle of the race. Been there. Not fun.

On the flip-side, the low-carb craze has no place for people who routinely do cardiovascular exercise. Strive for the general balance of 60-70 percent slow-burning complex carbohydrates (veggies, whole grains), 30-40 percent of lean protein (lean meat, beans) and 10-20 percent of healthy fats (nuts and oils, such as olive, canola and flaxseed).

Before the Bridge Run, eat several light, regular meals and lay off the unhealthy fats, saturated and trans fat.

4. Drink water

While carbo-loading isn't necessary, staying "hydrated" is, especially if the weather on Saturday looks warm. In the past, we've had some warm, humid mornings in early April. Combine that with 30,000 bodies with increased heart rates and it can get downright toasty.

Don't overdo water, but sip it all day Friday and top off the tank Saturday morning with water and/or some Gatorade. The easiest way to gauge good hydration is monitoring the color of your urine. It should be pale yellow.

5. Bank some sleep

If you're the nervous type, make sure you get a good seven to eight hours of sleep Thursday night before the run. Ideally, try to sleep well Friday, too, but just in case you don't, you've banked some time and you'll be rested enough for Saturday.

6. Stay off your feet

Even if you're not going to "beat the Kenyans," you'll still want to be fresh for Saturday's run or walk and all the fun afterward, so try not to stand around and walk a lot Friday.

The problem for some people is that they wait until Friday to go to the Bridge Run Expo at the Gaillard Auditorium when it is more crowded and lines are longer, not to mention the increased traffic. If you are local and have the luxury of breaking away from work or the kids, hit the expo Thursday (8 a.m.-8 p.m.) or earlier in the morning Friday.

If you haven't signed up yet, you can avoid the whole mess by going to the Bridge Run office 10 a.m.-5 p.m. today through Wednesday at 360 Concord St.

7. Organize your stuff

Minimize your race morning stress and reduce your chances of missing the start by taking time to pack your gear and ironing out your plans, such as car-pooling to the starting line or getting back after the race.

On Friday evening, tie your computer timing chip to your shoe, pin your bib to your shirt and pack a change of clothes. Also, check the hourly weather forecasts for the 8 a.m. Saturday start if you haven't already.

8. See a movie

A few years ago, one running friend offered this nice bit of advice for the night before a race: Go see a movie (P&C movie critic and one of my "podmates" Bill Thompson recommends "21" or "Stop-Loss.") It will allow you to stay off your feet, take your mind off the race and have some quiet time. But pass on the heavily buttered popcorn and don't wait for the late show.

9. Have a cup o' joe

If you regularly drink coffee, go ahead and drink some on race morning.

Coffee has received a bad rap in the past because, as a diuretic, it was thought to have a dehydrating effect on endurance athletes. But more recent studies indicate that effect is negligible and that, in fact, it improves athletic performance.

Of course, you still be should drinking water and sports drinks, too.

10. Fueling and refueling

One of the most common questions veteran runners are asked by new runners is what they eat before a race.

While it's often a very fine-tuned individual choice, the most common guideline prior to a shorter race event is 200 to 300 calories of carbohydrate mixed with a little protein. My pre-race meal of choice is oatmeal with honey, a ripe banana and a dab of peanut or almond butter. Try to eat it two hours before the race starts. Ultimately, you know your stomach and what's best.

More attention these days is paid on what you eat after a race. While many people aren't hungry immediately after a hard 5K or 10K, the muscles are aching to restore what's been lost. Ideally, try to eat and drink what you can within 30 minutes or an hour of the race. And that can include bad carbs, such as a soft drink.

Restoring what you lost also may make tolerating those post-race bloody marys a bit better, too.

Reach David Quick at 937-5516 or dquick@postandcourier.com.