Check below for tips on how to prepare for Race Day and download the full list with Race Day Checklist at the bottom!
Race Day Preparation
- Visualize Your Race Day
- 1-2 nights/week for a month or two leading up to race
- Utilize all 5 senses in your visualization
- Visualize different race day scenarios – good and bad
- Trust in Your Taper
- 2-3 week reduction in mileage and intensity
- Necessary for maximal performance
- Legs, body, and mind need this
- Not an excuse to do nothing for 2-3 weeks
- Nutrition Up to Race Day
- 3 days before increase consumption of complex carbs
- 2 days before begin decreasing high fiber foods (fruits and veggies)
- Avoid high fat/high carb foods such as cookies/pastries, etc.
- Don’t over eat
- Sleep the Night Before the Night Before the Race
- Typically less stressed and will sleep better
- Poor sleep the night before does little to you physiologically
- Gather and Organize Race Day Items the Night Before
- Set out all race essentials the night before
- Make a check list
- Race Day Clothing
- Be aware of race day forecast
- Dress as though it were 15 degrees warmer
- Bring extra “throw away” clothing for start line
- Trash bag – keeps you warm and dry
- Avoid wearing cotton
- Transportation and Logistics
- Leave extra time for unforeseen incidents (traffic, can’t find parking, etc.)
- Parking locations and proximity to start/finish
- Carpooling – everyone ready and on time
- Drop off – make sure ride is on time
- Know where baggage check is located
- Know when you need to be in starting area
- Set a predetermined meeting place for friends and family after race
- Race Day Warm-Up
- Wake up at least 2.5-3 hours prior to race
- Perform an easy shake out run for 10 minutes
- 5 min brisk walk and/or light jog prior to race
- Dynamic stretching routine in small space/starting area
- Ease into first 1-2 miles as cardiorespiratory warm up
- Pace Yourself
- Race day adrenaline
- Follow your race plan
- Run with pace group or use pace chart
- Use a Positive Mantra when Running
- At some point the race will get tough and you will hurt
- Don’t let negative thoughts enter your mind and derail all you have worked for, it will pass
- Formulate 2-3 easy and positive mantras to gain confidence and help you persevere
- REMEMBER: Everyone is hurting like you are.
- Focus on Form when Things Get Tough
- Takes your mind away from the pain
- Allows you to examine your efficiency and make changes
- Set Small Goals
- Keeps you focused
- Keeps the race manageable
- Fix it Earlier Rather Than Later
- Sock/shoe rubbing, shoe tied too tight, have to use the restroom, etc.
- Stop early in race and deal with it, don’t wait
- Race Day Nutrition
- Critical to practice in order to avoid GI issues
- Use same nutrition on training runs for practice and refinement of refueling plan
- No two stomachs are the same. Experiment to find out what works for you
- Drink early and at regular intervals of 15-20 minutes (20oz/hour:1 big gulp = 1oz)
- Don’t over drink/hydrate – sloshing in stomach, urge to urinate, hyponatremia
- 1-2.5 hours of activity: 30-60g of carbs per hour
- Greater than 2.5 hours of activity: 80-90g of carbs per hour
- Gels, salt pills and alternative fuels
- Top off fuel stores 15 min prior to race – ex. Gatorade Prime, GU, Power Gel
- Stop ingesting fluid 45-60 min prior to start – let bladder empty out
- Managing the Aid Station
- Avoid congested area of aid stations
- Make eye contact with volunteer
- Move into middle of road once you no longer need any more fluid
- Be aware of other runners
- Squeeze cup to form a spout
- Tip head, lean, and drink out of side of mouth
- Avoid spilling on shoes
- Enjoy the Day
- Payoff for all your hard work
- Take in your surroundings and interact with crowd
- Be within reason and don’t let it take away from your goal