14,000 running  feet will pound the streets of Central New York this Sunday July 14th for the  Boilermaker Road Race.  If you'll be one of them, make it a great race by following some simple tips for running the 15K race.

Boilermaker.com

Whether this will be your first Boilermaker run or your fifth, the key is to know what to do for a good race. Hope these help!

Helpful tips for first time Boilermaker runners:

1.  Have fun during the run.  Think of it as a fun run, not a race.

2.  Talk to the other runners who are running nearby.    There are loads of interesting people running the race, not just from Utica but from all across the country.

3.  The crowds and entertainment along the course will keep you going, especially when you're dragging.

Boilermaker.com

4.  Drink water.  It's really important to stay hydrated, especially if it's a hot day.

5.  Don't forget to stretch.  Do it both before the race and after.

6.  Don't start too fast or you'll burn out.  Keep a good, steady pace.

7.    Have fun and enjoy the experience!  Congratulate yourself  for running 9.3 miles.

For the Experienced Runners:

1.  Arrive at the starting line early and loosen up.

2.  Do a light run of at least a mile prior to the start of the race and include about a half mile at your race pace.

Boilermaker/Mary MacEnroe

3.  Hydrate well before the run, with small regular sips of water.  Don't gulp down a half gallon of water 15 minutes prior to start time.

4.  Do the first 5k slower then your overall predicted race pace.  Then attack the course coming downhill out of the golf course.  Hang on to your race pace during the last 5k.

Best of luck at the Boilermaker.  Good for you to do it.  I'll be cheering you on!