You’ve trained hard to prepare for your race. Here are a number of pre-race tips to ensure a positive race experience.
The Day Before The Race
Race day morning is stressful enough. Taking care of the operational details the day before will help you avoid undue anxiety that morning.
If you plan to drive to the race, locate a strategically placed parking spot approximately 10 minutes walking distance to the starting line. Plan your race day driving route, taking into account race day road closures.
Familiarize yourself with the course by driving it. Take note of the locations of uphill and downhill sections of the course, so that you will be mentally prepared for them during the race.
Draw up your pace band. There are many online pace bands that you can use. Adjust pace band times for hills and heat. Print it and tape it to your watch strap with clear plastic tape so that it won’t smear or fall apart from either sweat nor rain.
Carbo load. Eat meals that are high in carbohydrates along with adequate amounts of low fat protein.
Pack your bag with whatever you will need on race day. Lay out your running gear and pin your bib. Don’t pack any new running clothes or shoes to wear for race (see my March 22nd post “Seven Deadly Sins of Race Day Preparedness”). If the temperature at the start of the race will be less than 70F (21C) and you will be standing around waiting for the race to start, pack an old sweater that you can wear to keep warm before the race that you can toss once the race starts. Many races collect and donate them to charitable organizations. Use it as an opportunity to get rid of an old disgustingly out-of-style sweater that your husband, boyfriend or significant other stubbornly hangs on to. You’ll be happier and the world will thank you.
If rain is forecast for race day, pack a large plastic garbage bag in which you’ve cut holes for your head and arms. It will help keep you dry at the starting line. This is one situation where functionality clearly trumps style.
2-3 Hours Before The Race
Eat the identical small meal that you’ve eaten before your long runs. Stick with the tried and true. Race day is not a good time to find out how your stomach reacts to a new pre-run meal.
1-2 Hours Before The Race (depending upon the size of the race)
Arrive at the race early. Pick up your race kit and check your baggage. In large races, there can be long wait lines. Or it can be a quick process in small races. In my first community organized 10K, when I inquired about the location of the baggage check, the elderly volunteer sagely responded: “Does your car have a trunk?”
20-30 Minutes Before the Start
Warm up with 10-15 minutes of light jogging. If possible, jog along the first mile or kilometre of the course to familiarize yourself with it. Take your last bathroom or porta potty break.
10 Minutes Before the Start
Jog for 5 minutes and run 4-6 striders. During each strider, gradually accelerate to race pace in 30 yards (metres) and that hold that pace for another 30-40 yards. This prepares your body to run at race pace.
Relax. Breathe deeply. You are ready. Make this day memorable.
