Being prepared will help you stay calm and have a great experience on race day. Here are some tips to consider:
The night before race day:
If you’re traveling to the race, pack enough running clothes to be prepared for changes in the weather on race day. Your gear should include a hat, sunglasses, sunscreen and lip chap. Find a spot to lay out the running clothes you plan to wear for the race. Lace your chip into your shoe and pin your bib on your shirt. Pack your gels or energy supplements. A gel has a thick consistency. They provide needed glycogen (carbs) while you’re running and expending energy. Take one 15 minutes before the race and then every 30-45 minutes during the race. Once consumed, it is a good idea to wash them down with water. There are many varieties on the market. Test them out on your runs before race day. Don’t try something new during the race as you don’t know how it might react with your digestive system. Know what will be provided on the course. For example: will both Gatorade and water be provided and if so, at what distances are the stations? The rule of thumb is to drink 6-8 oz of water or a sports drink every 15-20 minutes to stay hydrated. This amount varies based on the temperature of the day. |
Race Day:
Set a pace and maintain it. Hopefully during your training runs you established a pace at which you’re planning to run the race. It gets tricky on race day as your nerves and the excitement of the event can take hold. Much of your race success is contingent on sticking to your pace plan even when your mind and body tell you otherwise. At the beginning of the race you’re probably feeling really fresh and energized like a horse ready to bolt out of the starting gate. Don’t let that energy take you off your pace plan. Conserve energy for distance running. The longer the run, the more energy you need to conserve so that you don’t hit that dreaded runner’s wall. If the race has pace bunnies, look for one that is running in your pace zone and follow their lead. Who are pace bunnies? They are volunteers who wear rabbit ears and carry signs that mark their predicted finish time. Most are experienced marathon runners who are confident of finishing within a minute or two of their posted finish time. Follow this link to create your own pace wrist band. Consuming energy. In some races, spectators will try to hand you food. Although this is a lovely gesture, don’t eat something you haven’t tried before as during a race isn’t the time to get an upset stomach which could result in urgent portable washroom breaks. This will slow your race time and rob you of energy. If you plan on consuming energy gels, do so according to your plan: every 30- 45 minutes or so and wash it down with water for easier and faster digestion. |