Monday, August 19, 2019

8 Tips to Get You Race Day Ready


How well do you prepare for Race Day?

You've (hopefully) done all the necessary training. Preparing for the big race day, though, involves more than just logging miles in your running shoes. 

I've been running (and racing) for over 14 years. Needless to say, I have learned a lot through trial and error (emphasis on the errors).

A little planning ahead of time can ease the race day stress. It may not eliminate the start line nerves, but having a lot of the details ironed out before the big day will make getting there a little easier. 


Here are 8 Tips to Get You Race Day Ready that I swear by:

Tip 1 - First of all, take the taper seriously. 
A taper (that period before a race where you scale back the mileage and intensity of your workouts) isn't usually necessary for a short distance, like a 5K or even a 10K. For a longer event, like a half or full marathon (or even longer distances), though, a taper is crucial. A lot of newer runners may fear they haven't done enough, especially if they have not hit all of their training miles or had to skip a few scheduled runs.  Likewise, experienced runners can sometimes be over confident in their body's ability to recover. None the less, a taper period (usually 2-3 weeks, depending on the distance of the upcoming event) is vital for your body to rest and be thoroughly recovered prior to the start line. There's nothing to be gained by making up a few extra miles in the final week(s) leading up to the race...and you put your body (and its performance on race day) at risk for injury by over-doing it that close to the race itself.


Tip 2 - Carbo-loading is tricky. 
Some carbs the day (or evening) prior to the race will give you a few extra calories (and some peace of mind), but you actually need those carbs a few days prior as well. In fact, the entire week before your race should be devoted to sensible food choices, not just the 12 hours prior to the race. Over-doing the pasta could leave you feeling bloated, and that's not very race day friendly.

Tip 3 - The same goes for hydration
Yes, your body needs plenty of water for (and during) the race, but it's best to be mindful of staying hydrated in the week prior as well. Just like with carbo-loading, too much hydration at the last minute could have you in the porta-potty more than you desire.


Tip 4 - Consider doing a trial run in your race day outfit.
The weather can be a wild card, and is always a factor we cannot control or change. A couple years ago, the weather looked less-than-desirable the entire week leading up to one of my half marathons. It was early May. The temps were predicted to be in the 50's and rainy. Ugh. I can handle rain on a hot summer day, but it's a different ball game on a cool morning in the spring. I got the idea (the day prior, which had almost identical weather) to do a "trial run" in a similar outfit to what I planned to wear for the race day and see if the layers would work...and it was a success! Whew!
Tip 5 - Do a  Race Day Preview
Even though I do this to show the virtual world my racing outfit, more importantly, it gives me a chance to make sure I have everything ready to go when the alarm goes off the next morning. I seldom ever get a good nights sleep before a race (more on that in a minute), so I don't want to leave it to fate that I'll remember everything with a cloudy brain. Also, even though I lay out the race bib (if I already have it), I don't pin it on because I don't want it getting all crumpled under a seat belt. Instead, the bib gets tucked into the recovery bag (see below), with all four safety pins attached. 

Tip 6 - Have a post-race recovery bag on standby. 
I wrote a blog post on this awhile back (details HERE). Again, with that early morning wake-up, I have learned to not trust my memory with necessary details. Having the goody bag packed up (and hanging on the door knob) before I head to bed gives me peace of mind.


Tip 7 - Don't fret over how much sleep you'll be getting the evening prior. 
I'm a night owl (AND also an early bird) by nature. I am good with 5-6 hours of sleep. I have tired to go to bed earlier than usual (to allow for the earlier than usual wake-up on race day), but it's seldom a successful venture. I tend to lay there TRYING to fall asleep instead of actually sleeping. I would simply suggest trying to be restful if you cannot actually sleep, and not just for that one night....allow yourself some relaxation that entire week if possible. Attempting to force your body into sleeping more than it is accustomed to, or going to sleep sooner than what is typical, is not always a smart move.

Tip 8 Finally, consider mapping out your driving route a few days ahead of time. 
This is especially helpful if it's to a place where you're not familiar. That good ole GPS is not always 100% accurate. It may direct you to the shortest route to your destination, but it may not be the easiest route to navigate...especially if it's still dark when you're driving. Also, the GPS doesn't always have access to the temporary closed streets (due to the race course). Just something to think about.

So, there you go....a few of my suggestions to help you ease the stress on race day. Do you have a similar routine in prepping for a big race? Any tips or suggestions you'd add?

I'm linking this with Kim and Zenaida for the Tuesday Topics Link-Up

**I'm also linking this with Debbie and Marc  for the Running Coaches' Corner

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27 comments:

  1. These are great tips and I agree with all of them. If I'm away for the race, I try to walk from where I'm staying to the start line the day before so I'm not in a panic in a strange city searching for a start on the day!

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    1. Seriously!! The logistics of GETTING to the race are more stressful than the race itself.

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  2. The post-race recovery bag is such a great idea - I need to do this!

    Thanks for linking up with us!

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    1. I came up with the idea of the bag several years ago due to necessity (and my absent-mindedness). It's always ready to go!

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  3. Excellent tips! I love taper time. And yes the recovery bag is a great idea! Perfect for when you are sweaty or cold after a run and need to change to extra clothes.

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    1. I usually want to get out of my icky socks as soon as possible after a race, so I like having a change of socks or my Oofos ready. Having everything in ONE bag is necessary for me LOL

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  4. Wise tips. In winter I have also a sweatshirt to wear from the parking to the start and after the race to come back to the car. I leave it hidden near the finishing line. This is important to avoid a cold.

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  5. I too have made the mistake of trying to cram in missed runs in the weeks before a race. Never helps!

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    1. Ditto for me, but thankfully that was more in my "earlier" years. I have learned that if I'm aren't ready a couple weeks out, I won't be gaining anything in those final days by overdoing it.

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  6. #2 & 3 -- so important, so easy to overlook when you're busy either at work, or traveling, or getting ready to travel. I'll dial in my nutrition for a while, then for whatever reason, sometimes change it up -- sometimes with great results, sometimes not so much.

    I always try to train in my race outfit, but when training for a winter race in a warmer climate -- just impossible. You have to go with what's worked in the past & hope it's still working (which isn't always the case!).

    Great tips, Kim!

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    1. That's a great point if your race is in a different climate than what you're (currently) familiar with. I've done a few Florida races (coincidentally during a cold time of year in Iowa), and I usually just go with what I"d wear in the summer (though it sometimes is difficult to remember if I've been layered in full tights and gloves).

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  7. Number 8 = Logistics! Always my stressor. I feel so much better when I get parking, my route, and other race day logistics worked out ahead of time. Great tips all around!

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    1. UGH. I hate the process of getting TO the race site. I'm always stressed if the traffic is busy or if streets are closed, etc. I don't do many races where I can just walk a short distance from my lodging to the start line, so a lot of my race mornings have some anxiety happening LOL

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  8. Not so much anymore. My biggest prep is laying out my clothes and fuel and checking the route to the race.

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    1. The route to the race is crucial. I don't trust the GPS to get me there, so I like to know where I'm going (or at least have a general idea).

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  9. I always map where I'm going. If possible I check out parking areas when I pick up my bib the day before. Great tips!

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    1. I have done the same! Some of the smaller venues, that don't have early packet pick-up, I always make sure to leave early so I can arrive early. I get a little anxious when I start seeing closed off streets, etc. LOL

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  10. Great tips, especially mapping out the route to get there in advance! I've definitely had some last minute panic over figuring that out in the past.

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    1. Honestly, getting to the race is far more stressful than the race itself. I have a lot of driving anxiety already. I don't need the added stress of navigating to a strange place, finding parking, warming up AND then racing LOL

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  11. Really good tips. I think one of the most important themes you spoke about is doing some planning. The planning process is often overlooked and I think it's a big mistake and a source of stress and anxiety.

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    1. For me, getting to the race site is often more stressful than the actual race itself. Traffic can be a crap shoot, so I try to have things mapped out and arrive well in advance, especially if it's a big event.

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  12. Barf. This post just reminded me of my big race this weekend. Haha. Great tips, though!!!

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  13. Oh yes. Take the taper seriously. I have such a difficult time trusting my training and allowing myself to taper. Taper time always leaves me a t=little bit "itchy" and crazy!

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    1. I'm one of the chosen few who embrace the taper ;-) I feel like it's a well-earned downtime...kind of like the calm before the storm LOL

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  14. I've worn the exact same outfit for my last several races. Don't mess with what works!

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