Vickie Leff, RunnerMom

 

Whether it is your first or 10th race, preparing for your race day is important to ensure your success. There are a few things you need to be doing in preparation for your race.

 

Training

Of course you want to make sure you are physically ready for the race! So, what does that mean exactly? Do you need to run the distance of the race? Do you run the day before a race? Some of those answers depend on the distance of your race. Let’s take the Ramblin’ Rose event coming up this month. There are five-mile and half-marathon distances. If you are planning to run the five-mile you will want to be able to run 3.5 miles comfortably before the race. Ideally, you will have the chance to run four to five miles, or more, several times prior to the race. Don’t run the day before the race, or the morning of the race. You want your legs to feel ready to go, not tired.

 

If you are training for the half-marathon, hopefully you are using a training guide to help you with mileage increases during training. Your end goal would be to be able to run at least 10 miles the weekend before the race. (Note: “run 10 miles” means the way you would run in a race: using walk breaks, walk/run method, or run straight through). I am not a big believer in having to run the exact mileage of the race prior to race day; your adrenaline will carry you through to the end. However, many people really do want to have that experience of knowing they can finish the mileage. That’s what training is all about – figuring out what works for you and what you need to succeed. Do your top mileage run the weekend before the race. Then pare down the week of the race; try seven on Monday, five on Wednesday, and three on Friday with the race on Sunday.

 

Nutrition

Part of your training goal is to determine what you will need for hydration/nutrition during your race. During your last few longer runs, play around with using water vs. sports drinks, gels vs. gummies, or combinations. You don’t want to try something new on the day of the race. Your stomach may react badly! There are some great fuel belts and carry bottles out there for your training. Think about whether you want to take them with you on race day. Generally, races will have water stations every 1.5 or 2 miles. 

 

Gear

A huge goal of training is to work out what gear works best for you in anticipation of your race. Think about what you want to wear on race day and try it out on several runs before the race. Not sure whether to wear shorts or tights? Short sleeve vs. no sleeve; which sport bra; which shoes; cap vs. headband, etc. – all of these are critical decisions you should make well before race day. 

 

Race Day Prep Checklist

1) Get a good night’s sleep

2) Don’t eat anything new or unusual the night before the race

3) Don’t wear anything NEW on race day (especially shoes or socks)

4) Remember to put on your body glide to prevent chaffing

5) Put your race number on your shirt before you put it on

6) Make sure your iPod is fully charged if you run with music

7) Bring a spare shirt to put on after the race to be comfortable

8) If you are nervous at the start line, pick a side to run on and stay on that side for a few miles until the crowd thins out

 

Special Prep for a Half-Marathon

  • Drink a good amount of water for several days prior to the race.
  • Do a trial run (any distance) at the time of the race, e.g., take a run at 7 a.m. if that’s when the race starts.
  • Walk through the water stations to avoid getting a side stitch, and give your legs a short break.

Most Important on Race Day

Be proud of yourself and enjoy the experience! You got to the start line; you rock!

 

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Vickie Leff, aka RunnerMom, is the author of “RunnerMom On The Go.” She is the mother of two teenagers and a Welsh Corgi Cardigan, and wife to a wonderful husband. She is a clinical social worker. She has been running for many years and ran her first marathon at age 44. She won her age division at that race because she was the only one in her age division! Vickie has run a total of six marathons over the past few years, including New York, Boston and Chicago. She is a back-of-the-pack runner who never comes in last. Check out her website, www.runnermom.com, for more tips, motivation, and resources.