7 Tips to Make Your Race Day Better
By: Nancy Howard,
SparkPeople Blogger
3/17/2010 3:36 PM
: 56 comments
: 13,102 Views
In less than three weeks I will be celebrating my 4th anniversary of when I took on the challenge to become a runner. I actually began training eight weeks prior to this date, but I use my first 5K race I ever participated in as my running anniversary date. The reason, I never really considered myself a runner until I ran my first race. Looking back I know differently, but trust me, I can remember the day like it was yesterday.
During the past 48 months I have learned a few lessons about racing, having tackled every distance from the mile to the marathon. Below are some tips I have practiced along the way that may help make your race day a little less nerve wracking.
HAPPY SPARK RUNNING!
As a runner or walker, do you have any other tips to share? What mistakes have you made in the past that you have learned from?
During the past 48 months I have learned a few lessons about racing, having tackled every distance from the mile to the marathon. Below are some tips I have practiced along the way that may help make your race day a little less nerve wracking.
- It's OK to take it easy, activity-wise, a day or two before your race. Your goal is to toe the starting line with the freshest legs possible. The amount of taper will vary according to the distance you are running, but never underestimate the power of a good rest day before your race.
- Get plenty of sleep in the days leading up to your race. Do not worry if you do not sleep well the night before a race, however, make certain you get plenty of rest in the days leading up to that night. Many runners will suffer from insomnia the night before a race, but do not worry, adrenaline is amazing at helping us push past any race day fatigue.
- Stay off your feet the day before a long race. You want to arrive at your race with the freshest legs possible so make sure the day before your big event that you do as little walking as possible. This is primarily for those running longer distances, such as a half-marathon and marathon.
- Do not try any new foods or drinks the night before or the day of the race. Now is not the time to sample new dinner or breakfast foods. Trying something new before a race can lead to stomach issues which can be the difference between a good race and a not so good race.
- Do not wear any new running gear the day of the race. The rule in racing is not to do or try anything new on race day, this includes wearing new running shoes, new shorts, new shirts, even a new sports bra and socks.
- Do not try a new refueling source the day of the race or during the race itself. Many races, less than a 10K distance, may not offer refueling sources on the course, but if your race does, make sure you have practiced using it during your training. Trying something new, such a Gu or Cytomax, may lead to gastro-intestinal issues which can cause issues during the race itself.
- Arrive early so that you do not have to rush to get to the starting line. This is especially true for bigger races where parking can be a premium. Allow yourself a good hour to park, check in your gear if you need to, hit the porta-lets and do a nice warm-up.
HAPPY SPARK RUNNING!
As a runner or walker, do you have any other tips to share? What mistakes have you made in the past that you have learned from?
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Comments
Thanks for sharing and being such a wonderful resource.
janisli - 3/21/2010 7:08:34 PM
Hugs,
Bill - 3/19/2010 10:39:01 PM
Keep your preparations in proportion to the race. You probably don't need to carb load before a 5k or to carry water, but you want to be prepared for longer races.
If there's a bag check, use it. If its hot or the race is long, or both, you really want to change at least your shoes after the race. After my second half (November), I changed everything but my panties, which were wicking, and probably should have changed them.
Enjoy! The medal for my first half was way too heavy to wear, but I wore my second medal for the rest of the day. You earned it, be proud! - 3/19/2010 1:06:43 PM
1. Start with a warm up at a slow jog... it doesn't have to be long but it wakes up your endurance muscles.
2. Do a few short sprints before the race too... that wakes up the other muscles. They really help on those hills, on your final stretch, and even just when you feel tired midrace.
3. Keep a steady pace. When I ran in high school all the girls would start off sprinting and I would usually be at the end. However... I paced myself. I counted all the girls I passed as motivation to pick up my pacee a little through the race. It feels better to pass than to be passed.
4. COOL DOWN. NO SERIOUSLY! I know your tired at the end. Walk or baby jog for just a hlaf mile. You'll be thanking yourself the next day.
5. Stretch when your done... unless you like being extra sore later in the day and probably for the next few days.
... one I forgot
Pre 1. HYDRATE... not only the day of but a few days before as well as eat a healthy carb packed meal to keep you energized through your race.
Good luck to me and everyone else! - 3/19/2010 11:58:42 AM
There is also a thred on the Half Marathon Spark Team that is very helpful:
http://www.sparkpeople.com/myspark/
team_messageboard_thread.asp?board=
9165x1918x21352233
- 3/19/2010 11:54:19 AM
So, my suggestion, learn whether or not you need to eat before you go on a race. If you do, my suggestion would be to keep it small and light. Toast, banana, etc. If you don't need anything, it's OK! Just fuel up afterward to rebuild your muscles :) Enjoy! - 3/18/2010 10:17:42 PM
While that may appeal to some people, getting up between 7 and 8 is early enough for me, thanks! =) - 3/18/2010 10:54:58 AM
No shame in being slower, but you don't want to be trampled on by the hardcores in the front. - 3/18/2010 10:41:47 AM
Also, ditto on bringing you own post race snack (it has happened to me twice where they ran out of food before I crossed the finish line), I like packing a simple PB sandwich. Definitely bring a jacket/sweatshirt for after the race, and a pair of shoes/sandals to change into for longer races. - 3/18/2010 9:51:48 AM
If there is a chance of rain, bring a trash bag. If it is raining at the start of the race, cut a hole in the top for your head and wear the trash bag (in cooler weather, not when it is 80 and the rain really feels good). I had to do this at my last 1/2 and we wore it for about a mile before the rain stopped and we tossed them in the trash. - 3/18/2010 8:37:32 AM
You will Suffer when your socks bunch up and you get blisters. Cotton clothing holds sweat (and water if raining), gets heavy... - 3/18/2010 6:55:39 AM
2. Ditto for a bottle of water.
3. If the port-a-john line is huge and it's early, use it and then go to the back of the line. It'll give you one last chance before the race.
4. Yep, bring toilet paper.
5. If it's cool, bring one of those old sweatshirts or jackets that doesn't fit you anymore (because it's too big!) and wear it at the beginning. You can shed it during the race on the side of the road. Many race directors collect and donate them.
6. Unless you're speedy gonzales, start at the back of the pack. You'll likely meet other newbies and have more fun.
7. Start off slow. Start off slow. Start off slow...
8. Never look back. If you ARE last, why you want to know that! - 3/18/2010 6:33:08 AM
Blessings,
Janis - 3/18/2010 6:01:32 AM
Thanks so much for the tips! - 3/17/2010 10:28:16 PM
I'd also add on the food thing, be careful what you eat the night before, even if it's stuff you're used to eating. I made the mistake of going out for Mexican food the night before a race. OOPS. Thank goodness it was only a two miler! LOL!!
Don't be afraid to take walk breaks if you need to.
And just soak in the experience and enjoy it! Races are supposed to be fun!! - 3/17/2010 10:01:19 PM
If you will be running in the rain wear a cap to keep rain from getting in your eyes or on your glasses. Also wear micro-fiber fabrics like dri-fit or cool max. I wore socks and a t-shirt made of these fabrics and was surprised that I was not blistered or chaffed. My mistake was wearing cotton shorts. They were heavy and stayed wet a long time. - But remember to get these and train with them. Don't wear new stuff on race day. - 3/17/2010 5:16:13 PM
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