How to Prepare for Running in the 32nd Annual St. Patrick’s Day Dash

Participating in the 32nd St. Patrick’s Day Dash is a great way to socialize, help to raise money for a good cause and get in some vigorous exercise. Before you get all decked out in green and get yourself to the starting line, there are a few things that you should do. Providers at a Northgate urgent care center offer these tips on how to prepare and practice for this upcoming fun race.

St. Patrick's Day Dash

Have a Complete Physical

Before you try to run any sort of a race, it is imperative that you have a doctor conduct a physical exam. This general physical should include a check of your pulse and blood pressure and any other risk factors that you might have, such as heart disease or diabetes. These issues could cause you to become ill or experience an injury during the race. A provider at an urgent care in Northgate can do a general physical to assess your health and readiness for the 32nd St. Patrick’s Day Dash.


Once your physician gives you the go ahead, it is time to start practicing for the race. You can follow a professional schedule for increasing your endurance or you can create your own. For example, on Day 1 you might run for 1 mile, and then increase the distance by 0.25 to 0.5 miles every day, taking one day off per week to rest your body. Remember to warm up before running. Your warm-up should include stretches and a few hundred steps of walking or slow jogging before you begin a full-out run.

Get Into a Good Mindset

Part of doing well in a race is getting into a good mindset. You can mentally prepare yourself for the race by taking good care of your body beforehand. Get enough sleep the night before the race. Stay well-hydrated and avoid caffeine and alcohol for 48 hours before the race begins. Eat a nutritious breakfast the day of the race. You may also wish to practice some meditation exercises, such as slow breathing exercises while you rest in a quiet room and think positive thoughts.

Should you have any issues during the race, you may need to be brought to an urgent care in Northgate, such as U.S. HealthWorks. Don’t worry about not being able to finish your race in that case. Your health and wellness should always be your priority more than finishing the fun race challenge you signed up for.

How to Prepare for Race Day: Elite Runners SHare Their Tips.
How Can I Mentally Prepare for a Big Race. ACEFitness.