The group of ladies I am currently coaching is all at different places in their running career, & likewise, is all at different paces in their running careers. However, despite your place or pace, a handful of things hold true for ALL runners. I prepared my running group for their upcoming Virginia Beach Shamrock races by providing them with the following recommendations. This advice though holds true for any race & all runners should be reminded of it from time-to-time; myself included.
So what should a runner “Do” & “Don’t Do” when preparing for a race? Below is a list of my recommendations, which of course is not an all-inclusive list, but I do feel to be very important.
My 5 Do’s When Preparing for a Race
Do Run YOUR Race – Seems easy, right?! You are the only one who has trained exactly in the manner which you have. You are the only one who truly knows how your body is feeling at any given moment. You are the only one who can push yourself beyond its limits & know when to pull back with caution. Don’t think your 9:00/mile training will suddenly equate to running a 7:00/mile pace on race day. You will hurt & you will cry. You won’t be able to sustain that sort of pace increase for very long anyway & you will have burned valuable energy & mental stamina. So, simply run the race that YOU have trained for & OWN IT!
Do Get Plenty of Sleep TWO Nights Before Race Day – The night before a race, many runners will sleep restlessly or awake early on race morning due to pre-race jitters & extra emotions. Hence why it is important to pack on the zzzzz’s the night prior. For instance, if you are running a Sunday race, plan to get a full 8 hours of sleep on Friday night. Getting a good nights’ rest on Saturday night is fantastic too, but Friday night has been shown to be just as important, if not more. So, REST up buttercup!
Do Hydrate & Carb-Load – Hydrating is obvious. Drink plenty of water & be cognizant of those drinks which have a diuretic or dehydrating effect (i.e. your daily java fix or a bottle of wine… yes, I said bottle). You will likely not find a coach who tells you to avoid staying hydrated. If you do, I suggest you invest your time, energy, & money elsewhere. Start your race morning by drinking 2 cups of water before you even leave the house. Then before the race begins, make sure you’ve drank another full cup of water. You should be drinking extra water {but not in excess!} leading up to race day as well.
Carb-loading is a bit trickier of a topic. While this concept is nothing new to runners generally speaking, some current trends are leaning towards avoiding grains & carbs. Like many nutrition fads, this option has been tried {& utilized} by runners all around the world. My stance however stands… load up on all the pasta you can!! See what works best for you. Just know that there are healthier options you could consider (i.e. organic &/or whole wheat). So go ahead & try out that new pasta recipe you’ve been dying to cook; just make sure to give it a “dry run” prior to race day eve!
Do Use the Day Prior to a Race as a REST Day – While I know many coaches suggest a “shake-out” run on the day before a race, I personally have not found this to be advantageous for me. However, we are all different & you most certainly are able to try out different things to see what works best for you. If you do choose to run, make sure it is not an effort workout. As a side note, but a completely related topic, try not to walk around the entire Expo & use up important leg strength. Save that energy for the following day & the race that you’ve trained SO hard to accomplish!
Do ENJOY Your Race – Much like your wedding day, the race will be over in a jiffy! Of course while you are IN the actual race, it will seem like the minutes are hours & the hours are complete days, but I promise, you will start the race then be done with it before you know it!! So enjoy every moment, even the tough ones!
My 5 Don’ts When Preparing for a Race
Don’t Forget to POTTY – Oh the joys of being a runner. Ever say you’d never use a Port-a-Potty?! Well, I am sure that “never” went by the wayside on the morning of a race when your cup of coffee kicked in. You do recall that I said I was an extremely honest person, right? Whether it is to relieve your bladder, or to tend to an uneasy stomach, EVERY experienced runner has battled what I refer to “runner’s tummy”, to some degree, at some point in their career. It is not pleasant. It is not attractive. But it is true. It is certainly not heroic or enjoyable to run a race with a full bladder or bowel system. So, take a couple of minutes & wait in the Port-a-John line. You will thank me later, I guarantee it.
Don’t EAT Anything New – It is not coincidence that I follow the previous recommendation with this piece of advice. It might seem fun to try out the new Gu© that is given out complimentarily on the race course. However, if you did not train on your long run with Gu©, politely decline the kind gesture by the race volunteer. Or take the fuel, but give it to your best bud. An upset tummy, during or after the completion of your beloved race, can really mess up your adrenaline rush. Not fun; I speak from experience on this one too! Simply put, test out your race day nutrition plan PRIOR to race day. This includes, but not limited to, dinner the night before, breakfast the morning of, & fuel on the race course.
Don’t WEAR Anything New – “Oh my, that adorable sparkly skirt will look just darling with my race day tank top!” Don’t do it. I repeat, DON’T even think about it. Even though the Expo will boast some fantastic attire, do not plan to find your race day wardrobe 24 or 48 hours before your race. Support the race & purchase the clothing for sure; just plan to wear the item the following year, at that respective race. This is specifically true to those individuals who are prone to chaffing. Ouch! And it should go without saying, but I will anyway…. make sure you are wearing shoes on race day that have been “broken in” & are NOT brand new.
Don’t Start Out TOO FAST – I’ll be honest. This recommendation is one of my personal mantras AND demons. I have started many races by running too fast, peaking too early, & having next to zero energy left for the finish line. As a “mental” runner, the starting out too fast, then “dying” is a total race killer. Once “I” get into “MY” own head, it’s over. Just like the first “Do” point listed above, make sure your race start is what you’ve trained for & not simply trying to keep up with the people running around you.
Don’t Forget to SMILE – Specifically, for the cameras! But also, for your friends, family, & spectators that will be watching & cheering you on. Many races, though not all, will have a photography vendor on site to take action-inspired shots. While owning a piece of these moments will not come without a fee & you’re certainly not obligated to purchase them, you definitely don’t want to be pouting for the cameras! You should also smile & if given the opportunity, high-five the spectators on the race course perimeter. Trust me, this human-connected gesture will boost your mood, & perhaps even your race performance!!
I am sure this list of “Do’s” & “Don’ts” could go on & on, but I will end here. Good Luck & Happy Running at your upcoming race!!
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