What are an important issues to do the day earlier than a race? If you happen to’re feeling a mixture of pleasure, nerves, and a complete bunch of “What ought to I do?” vibes, you’re in the appropriate place. I’ve been across the block as a runner and coach, and I’m right here to spill the beans on tips on how to profit from the day earlier than your marathon (or every other distance).
Why is the eve of the marathon such an enormous deal? It’s the ultimate chapter of your coaching saga. All these early morning runs, power coaching classes, and possibly a couple of blisters – it’s all led to this second.
I’m going to reference the marathon lots, principally as a result of that’s whenever you begin to have probably the most freakouts and are available on the lookout for final minute reassurance. However be mindful, all of the following pointers may be useful no matter whether or not you’re operating a 5k or a marathon or someplace in between or past.
Now let’s get on with a few of my prime suggestions for what to do the day earlier than a race!
What to Do Race Week?
Earlier than we speak about specifics of the day earlier than, let’s hit on a couple of issues for race week on the whole.
1. Pack Your Luggage
Relying on the placement of your race, chances are you’ll must pack greater than if it’s an area race, however in both state of affairs we’re doing a last gear verify to verify all the pieces is clear, gasoline is prepared, and so on.
Heading off on a trip race? You’ll wish to make an inventory, verify it twice, and pack prematurely so that you’re not scrambling on the final minute and extra more likely to overlook one thing. Belief me, I do know individuals who have forgotten their sneakers!
Plan for all types of climate. The forecast would possibly say sunny, however you could possibly get up race morning to pouring rain. It’s at all times good to be ready.
Even when your race is native, you would possibly wish to pack a gear verify bag. This bag might need objects for after the race like a contemporary set of garments and sneakers, or it could simply have some additional gear in case there’s a flip within the forecasted climate.
You possibly can additionally take into account packing extras of some objects in case of a problem. Perhaps throw in a couple of additional power gels, a pair of socks, or one other pair of sun shades in case yours break.
2. Get a Therapeutic massage
This NOT one thing you wish to do the day earlier than your race.
If you want to get a therapeutic massage, we advocate doing it a minimum of 3 days forward of time, until you’re actually used to getting massages. Massages can go away you sore and that’s the very last thing you wish to really feel on race day.
3. Begin Carb Loading 2-3 Days Out
I’ve accomplished a deep dive on this, so it’s only a reminder that you just completely must make consuming extra carbs than regular a precedence for any distance over 10K.
The info doesn’t lie, it will enhance your efficiency. So ensure you’ve spent a while planning out the way you’re going to hit your carb wants, particularly if touring.
Checkout this carbo loading information >>
4. Sleep
Lastly, and this one most likely appears so apparent, however attempt to get good sleep all week lengthy.
Oftentimes the evening earlier than a race, your sleep might not be all that good. You would possibly discover you get up lots. This might be since you’re in a lodge otherwise you’re frightened about lacking your alarm, otherwise you merely have somewhat additional nervous power.
Don’t fret although! If you happen to’ve had fairly good sleep within the days main as much as the race, a wonky evening of sleep the evening earlier than the race received’t affect you a lot, if in any respect.
5. Visualize What Success Appears to be like Like for You
Whether or not you’re operating a 5k or a marathon, for those who’ve set a purpose or a couple of objectives for your self, it may be actually useful to your race day mindset to visualise reaching your purpose(s).
If that’s not your factor, however you have got a coach, arrange a time for a technique session. They may help calm pre-race nerves and assist you determine tips on how to discover success throughout the race, particularly with regards to pacing, diet, and extra.
We prefer to advocate that you just give you a couple of totally different objectives for race day. For instance, possibly one purpose is to have enjoyable and end with a smile. You might need a time or tempo purpose for those who’re going for a PR. Having a couple of objectives permits for the chance to realize a minimum of one, however hopefully all so you possibly can stroll away with a sense of success.
What to Do the Day Earlier than Your Race?
All proper, now we’re within the last 24 hours earlier than your marathon, half marathon, 10k, 15k, no matter! Let’s have a look at the final minute particulars you need to bear in mind.
1. Prioritize Hydration with Electrolytes
Proceed hydrating. Discover, I mentioned “proceed,” not “begin.”
In preparation for a race, particularly an extended distance, you must’ve began paying additional consideration to your hydration within the weeks and days main as much as the occasion. You shouldn’t be guzzling water the day earlier than the race.
When hydrating for a race be mindful a pair issues. First, sip and proceed sipping. Principally, such as you do most days. Don’t neglect your hydration after which attempt to gulp down 8 glasses of water with dinner. You’ll be up all evening within the lavatory.
Electrolytes, reminiscent of sodium, potassium, and magnesium, play a vital function in sustaining correct fluid steadiness and supporting muscle operate – each very important components for endurance athletes like marathon runners. Electrolyte powders or electrolyte tablets are simple to journey with and additional necessary for those who’re flying to spice up hydration.
Throughout this carbohydrate loading time, chances are you’ll wish to select the next calorie drink like Powerade to assist hit these carb purpose.
2. Have a Plan for Your Dinner Earlier than the Race
Everybody loves to speak about carb loading earlier than a race. Who doesn’t love an excuse to eat extra carbohydrates?
However how and after we carb load is necessary. Whereas carb loading can enhance efficiency, it’s necessary to not overdo it the evening earlier than. You possibly can find yourself feeling bloated, groggy, and simply plain sluggish for those who down a large meal the evening earlier than. Carb loading ought to be accomplished over time within the few days main as much as the occasion for one of the best outcomes.
So what do you have to eat the day earlier than?
Select meals you’re used to and that your physique can digest simply. Although you’ve been having fun with carbs the previous few days, don’t skip them the day earlier than. Guarantee they’re prime quality carbs and that you just’re consuming a average quantity.
Right here’s an inventory of a few of the finest meals to eat earlier than a race.
3. Eat Nothing New!
Oh mates, this can be a rule I broke early on and let me inform you as somebody who by no means wants a toilet on a run…I wanted a number of porta potties on that course.
Don’t attempt a brand new gel.
Don’t eat one thing for dinner that you just by no means eat earlier than lengthy runs.
Don’t change up your pre-race breakfast.
This isn’t the time to place your abdomen to the check. So know the place you might be consuming and convey your entire dietary gear with you. I pack bread, nut butter and infrequently a banana simply to make sure I’ve precisely what I need for race morning.
4. Take into account Doing a Shakeout Run
Shakeout runs are normally a brief and simple run of about 20 minutes a day or two earlier than a race. Some individuals, significantly elite runners, do some shake out run the morning of their race. Race morning is NOT what I like to recommend for almost all of runners.
Why do one? Nicely, they may help calm the nerves, reduce stiffness or tiredness, maintain the intestine shifting, or be an excuse to go take a look at part of the course you’ll be operating.
Do it’s good to do one? Most likely, we don’t wish to go in to the race feeling clunky from too many days off. However for those who’re exhausted from journey or have been in your ft, it’s okay to skip it.
If you happen to’re becoming a member of up with a bunch, then it’s vitally necessary that you just persist with your plan of VERY easy-paced. It’s best to be capable to sing or discuss with out gasping for air throughout the run.
I’ve seen far too many get sucked in to a speedy tempo or a 3-4 mile run that’s means past what’s wanted and it completely performs a job in how their marathon goes.
5. Keep Off Your Toes As A lot As Doable
If you happen to’re at Disney or in a brand new metropolis or place, it’s exhausting to not wish to be out and about sightseeing all day. If you happen to’re heading to one of many Marathon Majors, like Chicago or NYC, the race expo is normally fairly superior and you may simply spend numerous time at them.
Wait til after the race.
Nothing is worse at mile 20 than figuring out, your legs are drained since you walked 20,000 steps the day earlier than! In fact you have got loads of power then, you’ve been tapering. That’s the entire level, additional power for race day!
6. Mobility and Stretching
Whereas we don’t advocate a therapeutic massage the day earlier than, it’s a good suggestion on your muscle groups to do some mild mobility work and to stretch. Take into account bringing alongside your foam curler too.
Bear in mind we aren’t making an attempt to exercise any knots, we aren’t making an attempt to repair perpetually tight hamstrings. Proper now, we’re doing a little issues that assist your central nervous system to loosen up.
Deal with holding light stretches for main muscle teams, like calves, quadriceps stretches, hamstrings, hip mobility actions, and hip flexors stretches. Bear in mind, the important thing right here is to stretch to the purpose of rigidity, not ache, and maintain every stretch for about 15-30 seconds.
Lengthy maintain stretches assist muscle groups to loosen up, mobility actions assist to work on vary of movement. Each may be helpful right here to decelerate and presumably enable you to sleep higher. That’s one of many foremost suggestions for a therapeutic massage gun in reality, higher sleep when utilizing it earlier than mattress!
Don’t overlook uncared for areas like your IT bands and decrease again – each little bit of flexibility could make a distinction throughout these lengthy miles.
6. Plan Your Begin Line Logistics
One of many extra nerve wracking issues with regards to races are begin line logistics. What time do it’s good to go away? The place do you park? How far-off is your private home/lodge/parking space from the race begin?
All of these questions may be annoying to do with race morning, so it’s tremendous useful to determine it out a minimum of the day earlier than. These solutions may affect the place you select to remain for those who’re coming from out of city.
Races typically have instructed occasions to reach to make sure you received’t be late. Determine that out and work again from there. Consider there could also be an uncommon quantity of site visitors. Are you able to stroll or use a automobile service like Uber?
Additionally, you’ll wish to determine if and the place bag verify is positioned do you have to want or wish to use it.
7. Evaluate the Course Map
You’re most likely questioning why you really want to evaluation the course map. Us common runners aren’t going to be main the pack usually so the chances of us taking a fallacious flip are slim (although I’ve seen it occur).
Nevertheless, if it’s a small race or a path race, you would possibly really be alone at occasions on the course and you must know the place turns are.
It’s additionally a good suggestion to know the place race facilities are alongside the course, together with hydration and diet stations, port-o-potties, medical tents, and spectator viewing areas. These items, and extra, are nearly at all times on a course map.
Take a couple of minutes and familiarize your self with the course and even plan out the place you need your family and friends to be cheering! In search of them generally is a large psychological enhance.
8. Lay Out Your Race Day Gear
One other good strategy to prep for race day is to put out your outfit and different gear (gels, gloves, sun shades, Physique Glide) the evening earlier than. It’s one much less factor to consider in that early morning get up.
It’s an effective way to ensure you have all the pieces you want and determine if one thing has been over appeared so you possibly can run out to get something like security pins on your race bib, for instance.
Bear in mind, attempt to keep away from carrying new gear on race day. Be sure you check all the pieces forward of time so there aren’t any surprises. This looks as if overkill, however I’ve seen some terrible chafing and blisters from not following this recommendation. If for some motive you overlook a chunk of substances and had to purchase on the expo, then ensure you are actually on prime of allllll your anti-chafing cream.
It’s additionally a enjoyable social media alternative to take a photograph of your race day apparel. Hey #flatrunner
9. Cost Your Tech
If you happen to carry your cellphone, use bluetooth earbuds, and put on a watch, ensure you cost all the pieces the evening earlier than. It actually stinks to get to the beginning line of a race to search out out your earbuds or watch are useless.
A totally-charged cellphone can be necessary, particularly in case you have members of the family following your progress on the course or it’s good to attain somebody throughout or post-race.
10.Set An Alarm…and a Again-up
As everyone knows, races have a tendency to begin early. This implies an early morning wake-up.
Even for those who’re an early morning runner or somebody who simply naturally wakes early, it’s nonetheless necessary to set an alarm and a back-up.
I believe we’ve all been to races the place we all know or see individuals arrive tremendous late or miss the race totally earlier than they didn’t set an alarm. It’s an enormous bummer to overlook a race due to one thing like that.
If you happen to’re staying in a lodge, you may additionally wish to ask for a get up name. Nevertheless, don’t rely solely on the entrance desk calling you. There’s a threat they received’t.
All proper, there you have got it! A last what to do the day earlier than your race break down. Hopefully this helps with any final minute jitters!
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