Preparing For A Race

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Preparing For A Race

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 RaceKevin_Kim_Family
    • 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

 

RACE DAY CHECKOFF DOWNLOAD