8 Things Runners Who Want To Slay Their First Race Need To Know
Veteran runners share their best race-day advice—and what they wish they'd known before their first competition. Use their tips to boost your confidence before toeing the starting line.
8 Things Runners Who Want To Slay Their First Race Need To Know
Veteran runners share their best race-day advice—and what they wish they'd known before their first competition. Use their tips to boost your confidence before toeing the starting line.
It was after two decades at the ballet barre that I traded in my slippers for sneakers. I felt ready to conquer a four-mile race in Central Park with just a few months of running under my belt—and I’ll always remember that first race fondly. But the sweaty reality is I really didn’t know what I was doing out there.
Now, while I firmly believe first-timer foibles are necessary for growth, there are a few things I wish I’d known before I made my way to the start line. (Namely that your first mile—unless it’s a one-mile race—should not be your fastest! I sprinted and was fully gassed by the halfway mark!)
But don’t just take it from me—keep reading for veteran runners on what they wish they’d known before their first race.
Photo: Stocksy/Shaun Robinson
Find the right running shoes for your feet: “I love bright and neon clothes and accessories, so in high school and college, I always paid more attention to how flashy my shoes looked than how comfortable they were,” says Karli Alvino, coach at Mile High Run Club and leader of MHRC’s new Desk to 5K program. “Then I would race. Then there was pain. Then there were injuries and cramps. Moral of the story: Get a gait analysis, try out the shoes, go for some runs, and return them if they aren’t perfect. Do not settle when it comes to footwear, and don’t bargain shop.”
Less is more (yay): “I wish I had known I needed far fewer things,” says Elizabeth Maiuolo, a biomechanics coach in New York City who has run 160 races. “Less gear, fewer layers, less music, fewer energy gels—but more BodyGlide!”
Photo: Stocksy/Susan Brooks Dammann
Practice your fueling strategybefore race day: “When I ran my first marathon, I was prepared in that I practiced fueling during all my long runs,” says running coach Megan Harrington. “But I wish I’d practiced fueling during race-pace workouts. I noticed my stomach reacted a lot differently to gels at my easy run pace than it did at my much faster race pace.”
Only you can prevent chafing: “It doesn’t matter if you’re running a 5K or an ultramarathon—anything and everything is susceptible to chafing,” Alvino says. “The inner thighs, underarms, top of the feet, biceps, shoulders, waistline, all of it. Learning how to avoid chafing has been one of my best accomplishments.”
Photo: Stocksy/Lumina
Save your bib number (for nostalgia’s sake!): “I ran my first 5K when I was in high school,” says Megha Doshi, business development and partnerships director at Strava, who has gone on to run more than 100 races. “Sometime during college, I started saving my bibs from every race. Had I known running was going to become a life-long passion, I would have saved that first bib number, too. Decades later, I still treasure that folder of race bibs. Not every race was a personal record, and many were hard-fought battles just to get to the finish, but each is a reminder that no matter how old I get or how fast or slow I run, running is something that has shaped who I am.”
advertisement
Have fun—and prepare to get a little emotional: “I shouldn’t have worried about how ‘bad’ I might be at racing,” Maiuolo says. “I was so afraid of everyone realizing I wasn’t a ‘real runner,’ whatever that is, instead of just enjoying the experience. Because in the end, it was 50 million times better than I thought it would be! I even cried the entire last two miles of my first race. It was the ride of a lifetime.”
Photo: Stocksy/Rob and Julia Campbell
Remember: It’s about more than just competition: “Throughout my competitive athletic career I would not and could not settle for anything less than the first place championship trophy,” Alvino says. “The end result was lots of championships and awards, and plenty of pride, but after all those years, I was left in bad physical shape with numerous injuries, broken appendages, and ulcers from taking too many NSAIDs. It took a long time for me to understand that there’s more to exercise than just the competitive athletic side. It’s so important to remember to be your personal best, in running and in life.”
Don’t expect your first race to be your last: “You say you’ll do one and be done. You won’t,” says Lottie Bildirici, holistic health coach and recipe developer for athletes like Kara Goucher. “You’ll wake up the next morning forgetting what it’s like actually being able to feel your legs—and you’ll probably already be looking up what race you want to do next.”
Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission
Treadmills and bikes get a lot of love when it comes to cardio equipment. Rowing machines? They tend to keep a lower profile. Which is unfortunate when you consider a rowing machine engages nearly 86 percent of your muscles in a single stroke, making it one of the best full-body workouts.
Meghan Musnicki is an Olympic rower and personal trainer.
advertisement
Unlike high-impact exercises like running, rowing is low-impact yet high-intensity, strengthening while simultaneously keeping stress off your joints. “Rowing on the erg, just like on the water, uses a significant number of your largest muscles, with your core, legs and glutes doing a lot of work,” says Laura Simon, two-time Olympic hopeful and director of women’s rowing at Norcal Crew. “It’s truly a mainframe workout that uses all of the muscles that support your spine and strengthen your core,” she adds. “The arms contribute, but are more used as a follow-though–like a golf swing or swimming stroke.”
Oh and did we mention, it delivers a killer cardio session, boosting endurance and torching calories in minimal time? Yeah, there are a ton of different ways to use a rowing machine to up your fitness game.
To find the best rowing machines, we enlisted gold medal-worthy help. While Olympic rowers compete on the water, they spend plenty of time on indoor rowing machines (or rowing ergometers).
“Over the course of the year, it averages out to a 60/40 split of outdoor to indoor rowing,” says Grace Luczak, an Olympic rower for Team USA. “Erging, or indoor rowing, is used as a tool to improve fitness—something to rely on when the weather goes south and temperatures slip to the single digits, and as a way to determine our individual fitness. It’s a tool to confirm our training plan is working or needs adjustment.”
Whether you’re an experienced rower looking to refine your technique or a beginner eager to reap the benefits, investing in a high-quality rowing machine can take your fitness routine to the next level. Below, we break down the best rowing machines according to our elite experts—so you can row strong, sweat smart, and train like a pro.
There’s a general consensus among Olympic rowers (and their coaches) that the Concept2 rowing machine is the best at-home rowing machine. It’s compact and easy to store, budget-friendly, and measures your progress with a fuss-free performance monitor. “It’s the gold standard for competitive rowing in terms of measuring times and speeds,” says Gevvie Stone, an Olympic rower for Team USA. “It’s a relatively affordable piece of workout equipment, it’s durable, takes up a small amount of space when upright, it’s relatively easy to transport, and it provides plenty of data on its monitor.”
Though this rowing machine may have been designed with CrossFitters in mind, the team’s goal was crystal clear: They wanted to go head-to-head with the Concept2. And folks, they accomplished that. Rogue is known for making wickedly tough and durable products, and the construction of this machine is no different. The brand is also known for thoughtful design features, and this machine is no different. The Echo Rower's quick-release foot straps are wider than other models and allow for fast transitions on and off the rower, making it ideal if you’re using your rower as a part of a circuit-style workout. Oh, and the large tires and foldability make it a dream for small spaces. It’s just an all-around solid choice.
Hydrow delivers an immersive experience that makes you feel like you’re on the water. “Workouts are filmed live from an actual rowing boat, so you’re watching your trainer row on a body of water while you work out,” says two-time Olympic gold medalist Meghan Musnicki. Aside from the touchscreen display and speakers that give you the view and sounds of the river, you also get a similar feel with its patented drag mechanism. (If the premier model is a little too steep—or too large—for you, check out the Hydrow Wave Rower: it’s 30 percent lighter and smaller, and comes in five colors.)
Luczak loves the feel of RowPerfect. The machine is unique in that both the seat and foot stretcher move, which mimics the feel of rowing on the water in a boat. It’s also said to be gentler on your body than static machines by reducing the force your lower back experiences with each stroke.
Musnicki also likes NordicTrack for its interactive workout experience. “Similar to a Peloton bike, you can pick your workout and your trainer and get in a great sweat.” This model has a 22-inch rotating touchscreen, 26 resistance levels, and manual air resistance, but there’s also less expensive options available, like the NordicTrack RW600 Rower ($899).
If you prefer the feel of water rowers, you can’t do better than the WaterRower. Designed in the ‘80s by US National team rower John Duke, this machine combines beautiful design with unique resistance to create a streamlined experience. Its WaterFlywheel design uses a specially-formed paddle, which cups the moving water and reduces slippage. The handcrafted workmanship makes it a beautiful machine to keep in your home–choose from one of two solid hardwood colors to best match your aesthetic.
Like the WaterRower, it’s a beautiful machine handmade from American cherry wood that you won’t have to worry about hiding out of sight (though you can fold down the screen and store it vertically if you need). The water flywheel never needs to be filled–which we love. But where it really shines is in the workouts themselves. The Ergatta rower offers gaming-inspired content that’s meant to make workouts way more fun and engaging with a 17-inch touchscreen.
The Sunny Health & Fitness Elite Smart Magnetic Water Rowing Machine is a strong contender at an outstanding value. Experienced rowers will value the smooth, consistent resistance (that mimics the feel of rowing on water), thanks to the magnetic and water hybrid resistance system. You get some nice bells and whistles–like a Bluetooth-enabled monitor that tracks time, distance, strokes per minute, and calories burned–combined with a compact footprint for smaller spaces.
Need something super affordable? The TOPIOM Water Rowing Machine is built with a water-based resistance system that delivers a smooth and consistent stroke. The ergonomic seat and adjustable footrests make it easy to sync to your size (but small FYI it does sit fairly low to the ground compared to some other more propped-up models). Now, don’t expect all the bells and whistles of pricier machines: To keep costs low, the machine comes with a basic monitor that lacks advanced features–and a certain degree of reliability. That being said, this rower is well-built and will get the job done, without breaking the bank.
Luczak’s strict requirements for at-home rowing machines include good durability, low noise output, smooth operation, reasonable price, and—more recently—connected fitness. Here are the factors to keep in mind when shopping.
1. Resistance Type
Rowing machines come with four main resistance types: water, air, magnetic, and hydraulic. Water and air rowers provide the most realistic rowing experience, while magnetic rowers offer quieter, adjustable resistance. Hydraulic rowers are compact and budget-friendly but may lack smoothness.
2. Comfort and Ergonomics
“We do as much mileage in a week as a runner would for a marathon,” says Luczak. “That’s a lot of time on the rowing machine.” A well-padded seat, adjustable footrests, and a smooth, natural stroke are essential for long-term comfort. The handle design and seat height can also impact ease of use, particularly for those with mobility concerns.
3. Technology and Connectivity
Many modern rowers feature performance monitors, Bluetooth compatibility, and app integration to track metrics like stroke rate, distance, and heart rate. But there’s another piece you may want to consider: interactive workouts. “No one wants to be isolated when working out, even Olympians,” says Luczak. “Having the connected fitness component was critical for keeping me engaged and getting me off the couch when the Olympics were postponed a year.”
4. Quality and Durability
A sturdy frame (wood or steel) ensures longevity and stability, especially for high-intensity workouts. Check the weight capacity and overall construction to ensure it can handle regular use.
5. Size and Storage
Rowing machines can take up a lot of space. If you’re tight on room, consider a foldable rowing machine or a model that is able to be stored vertically. Measure your available space before purchasing to ensure a good fit.
Sign Up for Our Daily Newsletter
Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.
