Whether you're running a 5K or a marathon, you want to be prepared for your race day. You've trained hard, but there are still some things you can do to make sure you have a smooth and enjoyable experience.
Here are some tips and reminders for the week before, the night before, and the morning of your race.
The Week Before the Race
Review the race course and logistics. If possible, run, walk, or drive the route where the race will take place. By becoming familiar with the course, the turns, and the elevation changes, you’ll have a sense of where you’ll need to push and where you can cruise. And finding the race start beforehand will prevent you from getting lost on race morning.
Eat what works for you. Don't try any new foods or drinks that might upset your stomach or cause GI distress. Stick with the routine that works for you and eat carbs in small increments throughout the day before the race. A smoothie containing fruit and yogurt is always a good choice because it gives you a good balance of carbs and protein but not too much fiber.
Relax and rest. In the days before your race, try to stay off your feet as much as possible. Avoid any strenuous activities or chores that might tire you out or cause injuries. Get as much sleep as possible—aim for eight hours each night.
The Night Before the Race
Lay out your gear. The night before the race, lay out your clothes, shoes, bib number, safety pins, watch, sunglasses, hat or visor, sunscreen, lip balm, anti-chafing lotion, gels or sports drink if you've been training with them, Band-Aids or NipGuards if necessary, and anything else you need at the starting line. Check the weather forecast and pack extra layers or a waterproof jacket if needed.
Pack your post-race bag. You'll want to have some clean clothes, socks, shoes, towel, food, water, and maybe some cash or credit cards for the post-race festivities. You can also pack some compression sleeves or socks to wear in the car if you're driving back home after the race.
Set your alarm (or two). Make sure you have enough time to get ready, eat breakfast, use the bathroom, and get to the race site at least one hour before the start. You don't want to be rushing or stressing on race morning.
The Morning of the Race
Eat your usual breakfast. Don't eat anything heavy or unfamiliar within two hours of the race. Eat what you normally eat before a run and drink enough water to stay hydrated but not too much that you'll need to stop at every porta-potty along the way.
Warm up properly. Depending on the distance and intensity of your race, you may want to do some light jogging, dynamic stretches, drills, or strides before the start. This will help you loosen up your muscles and get your blood flowing. Don't overdo it though; save your energy for the race.
Have fun! Remember why you signed up for this race in the first place. Whether it's to challenge yourself, support a cause, enjoy the scenery, or just have fun with your friends, focus on the positive aspects of running and don't let negative thoughts get in your way. Smile, cheer on other runners, thank the volunteers and spectators, and celebrate your achievement.
You've got this! Follow this checklist and you'll be ready to run your best race ever. Good luck and happy running!
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