Frequently Asked Questions
Do I need to be a member/registered in order to attend a practice?
Yes, but we welcome you to come and try out running for a day or two. We always look forward to new runners coming out and joining us. Due to insurance and safety reasons, runners do need to be members and registered to regularly attend practice.
Where & when do you practice?
We have THREE Options for runners this fall for Cross Country. Visit our Calendar page for training and timing information. Also, note the differences in Elementary, Middle and Elite practice times.
Is there a membership fee to become a Park City Running Club member?
Yes, after you register, please add the $175 for Elementary and Middle School OR $300 for Elite to your cart. This includes a training tee, water bottle and training and race coaching sessions!
Who is eligible to join the Park City Running Club?
For now, we are opening the age group to 3rd-8th grade runners. The mission is for the youth running community to grow and open up to all age groups.
Are there any attendance requirements or expectations?
No, we do not have an attendance policy, but we hope that runners consistently attend practice. We have runners that participate anywhere from twice a week to nearly everyday on their own. We know that every family and runner has other commitments but we always look forward to having the kids come out.
Do the parents typically just wait around while the kids practice?
Some do. Some don’t. Many of our parents choose to walk or use the time to take their own run, or sometimes even run with their kids, depending on what we’re doing that day.
Do you have races?
Check our calendar for practice and racing events. Register to receive TeamSnap updates.
Some races are small weekly gauges of personal growth and progress. Other races are are larger all-comer events for our team and whoever wishes to come and run. We plan on participating in local youth and community races, as well as Utah races centered around training for the State and National meets.
Does a Park City Runner have to race?
No. We want every runner to perform as they feel comfortable.
Do you have any pre-race tips?
It’s best to sip water throughout the days before the race. Avoid pounding the fluids right before the starting gun; this could you leave you feeling sick to your stomach or needing to take a break from the race to hit the bathroom.
No Need to Carb Load
The practice of carb loading (increasing your intake of carbohydrate-heavy foods while cutting back on protein and fat in the days before a race) is geared for events of 90 minutes or longer. And more than likely, you’ll be done with your 5K long before that! For a 5K, it’s likely that you have enough fuel in your muscles—from a healthy pre-race meal—to race your best without risking running out of energy. If you attempt to carb-load before a 5K, you’ll end up with lots of calories that you don’t need, which could make you feel bloated, nauseous, and feeling like you have heavy legs by the time the starting gun fires.
Eat a Light Pre-race Breakfast
If your race is in the morning, consume a 200- to 300-calorie meal one to two hours before the race. The majority of the calories should come from whole, unprocessed carbs. Keep the meal low in fiber and fat; both take a long time to digest. Aim for less than 10 grams of fiber per serving (or less if you have a sensitive stomach); limit fat to five to 10 grams. It’s also a good idea to stay away from the spicy stuff, which could upset your stomach.
Experiment with different foods before training runs so you know what works (or doesn’t work) for your system and there will be no surprises on race day. Check out our list of pre-run meal and snack ideas here. Or try one of these options:
Bakery bagel with a small apple plus eight ounces of sports drink.
English muffin topped with two tablespoons of jam and a piece of fruit.
Bowl of oatmeal topped with raisins and brown sugar.
Don’t Forget the Fluids
Be sure to wash down your pre-race meal with plenty of fluids. Aim to consume 17 to 20 ounces of fluids two to three hours before the race, and another seven to 10 ounces 20 minutes before the race begins. It’s okay to have coffee, tea, or a sports drink if you regularly drink those fluids before your runs and they don’t upset your stomach.
For a Late-Day Race, Eat Light and Healthy All Day Long
If your race is in the late afternoon or early evening, what you eat at breakfast and lunch will have a big impact on how you feel for the event. For breakfast, focus on carbs with some lean protein. You might try oatmeal with fruit, low-fat yogurt topped with fruit and granola, or a bagel topped with a scrambled egg and some fruit. Cereal is a great bet, but avoid high-fiber cereals (those with more than five grams of fiber per serving).
At lunch, avoid high-fat and high-protein items since they take longer to digest. You might have a cup of pasta tossed with some marinara sauce, plus a cup of skim milk. (Skip the cheese and buttery garlic bread.) Or you might try a turkey sandwich (hold the mayo and go easy on the veggie toppings) with a side of pretzels and a bottle of water. Avoid eating until you’re stuffed. You don’t want to arrive at the starting line still feeling full.
Have a Pre-race Snack If You’re Hungry
If you feel hungry on the way to the race, have a small snack of 150 to 250 calories that quiets your hunger but without filling you up. You might grab a small banana or a handful of animal crackers. Or have some energy chews or an energy bar for quick fuel that’s easy to digest. Choose one that is high in carbohydrates and has less than 10 grams of protein and fat. Be sure to wash it down with seven to 10 ounces of water or sports drink.
Make Time for a Pit Stop
Plan to arrive at the race with enough time to hit the bathrooms before the race begins without feeling rushed. Arriving at least one hour before the starting gun fires should give you plenty of time.