RACE STRATEGY

Weeks and Days Leading up to the Race

For marathons and possibly half marathons, tapering (building up strength, and allowing your body to recover) the last 2-3 weeks leading into race day is vitally important. There are many opinion articles you can view on tapering. The article linked here is the one I believe to be most helpful. It also includes information on diet and mental health during the taper phase.

Day Before Race Until Race Start Time

Here are tips and reminders to consider for the day before the race, leading up to race start time, especially for marathons and half marathons, or longer distance races:

• Relax and Rest: Stay off your feet and rest whenever possible. There is generally no need to run the day before the race. The less time on your feet, and the more time spent resting, the better for your leg strength and energy on race day. It is fun to attend race expos, but be careful not to spend all day on your feet, the day(s) before the race. This can cause a sapping of energy that you will need on race day.
• Hydrate: Continue to force yourself to drink plenty of water, even when you don’t feel thirsty. You should strive for urine being pale yellow or clear color. Sports drinks with electrolytes and nutrients are also a good option leading up to race start time. Hydration is important throughout training for a race, but especially for the week leading up to a race. Don’t try to “cram” hydration into the few hours or minutes immediately before a race.
• Carbo load: Continue to consume foods high in carbohydrates, to build an energy store for race day. Examples include pasta, breads and cereals. Strive to carbo load over the week leading up to the race. Similar to hydration, carbo loading is more effective if pursued over days leading up to the race instead of only hours before the race.
• Sleep: Because of nervousness, possible unfamiliar surroundings (for a travel race), and other factors, it often is difficult to get a good full night’s sleep the night before the race. That is why it is important to get plenty of sleep for the days leading up to the race, and to rest if possible the day before the race. Set alarms and wake-up calls to ensure you awake on race day with plenty of time to prepare for the race (eating, drinking, dressing, stretching, getting to the start line, dropping off sweats, etc.). Visualize your race before you go to sleep.
• Clothing prep (night before): It is helpful to lay out the clothes you are going to wear for the race the night before the race, including pinning your bib to race day shirt. Doing this the night before the race will eliminate one thing to worry about on race day (ensuring you have all the clothes and equipment you need for the race). Think about how you are going to stay warm or dry after dropping off bag before race starts.
• Charge GPS (night before): Don’t forget to plug in your GPS device the night before so it is fully charged and ready to go on race day.
• Race morning body prep: Remember to do the things that will help you avoid pain later in the race, including applying band-aids or lubricant (Vaseline, BodyGlide, etc) to sensitive areas such as nipples and around and in between toes.
• Race morning food: Eating before the race is a good idea but you should aim for at least an hour before race start. Items that work well are oatmeal, bananas, peanut butter toast, bagels, etc. Some caffeine can be helpful to add alertness, remove grogginess.
• Stretching: It may be helpful to go through some sort of warmup or stretching routine minutes before the race. Be careful to not expend too much energy that you will need in the race. Many people find that the first mile or two of a long distance race can be used to warm up.
• Energy and fluids: It has been helpful for me to take an energy gel (such as GU gel) 15 minutes before the race, as a last energy load before the start of the race. I also drink some water.
• Portable toilets (porta potties): It seems helpful to get in line for porta-potties leading up to the race, even if it feels like you don’t need to use it. In larger races, by the time you are done waiting in line, you likely will need to use it. You don’t want to be stressed out by still being in line when the race starts, or having to use a porta potty on the course (if you can even find one) during the race.
• Spectators: Have a plan with your spectators about where to expect them during course and where to meet them after the race.

On the Starting Line

• Relax, think positive, remember all the training you’ve done to get to this point, and have fun! Keep in mind all that you experienced during the process leading up to race day, and the people who have supported you along the way.
• If you use a GPS device (such as a Garmin watch) make sure it is connected to a satellite and is reset to the proper starting point.
• Ensure your shoelaces are double tied, so you don’t have to stop during the race to retie them.
• Go over in your mind how you want to run the first mile or two. Ensure you are in an appropriate area (wave) for your targeted race pace and finish time. DO NOT get lured into comparison or worrying about keeping up with other runners around you. When in doubt, opt toward going out slower. Adrenaline and excitement – from you and other runners and the spectators and race start announcers – will cause you go out faster than it seems you are running.
• If you wore disposable clothing (or a garbage bag) to stay dry and warm before the race, consider removing it at the start line, or now ensure you can easily remove it later during the race.