How to prepare for a running race in 10 simple steps

No matter if you have a marathon coming up or perhaps a 5k running race, the following steps will help you get ready to kick some butt on the race day.

The week before the race:

1. The week before any race is considered tapering, meaning you take it easy, you don’t do, don’t eat and don’t drink anything unusual.
2. Low to moderate physical efforts. Keep your mind at ease and focused.
3. Try to get good sleep during the week. The sleep from 2 nights before the race counts a lot. E.g. if the race is Sat, the sleep from Thursday night will help you at the race day.

How to prepare for a running race in 10 steps

The day before the race:

4. In the morning of the day before the racing day eat some peanut butter. I like it with a toast but whatever works for you is OK. Carbing up before the race will increase the level of glycogen in your muscles so you will have more energy when on the race day.

5. The night before the race eat another peanut butter sandwich or toast around 7-8 PM and try to get in bed around 9, sleep by 10:30. If you are a morning person you should be asleep already by 11 and have no issues waking up early in the morning. We are all getting a bad sleep the day before of a race so don’t stress out if you do. The sleep from 2 nights before will help.

The day before the race try to eat and drink liquids as per usual. No alcohol because it will dehydrate you.

6. Attach the BIB on the front of the shirt.

The morning of the race:

7. If the race is at 8:30, try to wake up at 6 if not earlier and eat a peanut butter toast 2 hours before the race. 2-3 glasses of water and a banana should be enough.
8. Try to get at the race 1 hour in advance – this will give you enough time to find a parking spot, familiarize with the place, get into the mood, find the starting line, change, go to washroom and get ready to run.

9. Use the same shoes and the same clothes you usually use for running. If you’ve got a shirt from the race organizers, use it. Make sure you attached the BIB attached on the front – if you’ve been given with one. Without a BIB there will be no official time.

Before the race starts, do not eat or drink excesively or anything that you don’t usually eat or drink.

During the race:

10. Start at your normal pace as you would normally run and stay at that speed for 2-3 km. Then slowly increase towards the end. DO NOT start fast, you will burn out quick and might not have enough energy to finish the race. You want to enjoy it not feeling exhausted, not from the beginning anyway.

Good luck and moreover don’t forget to enjoy it! Being competitive can be fun but look out for injuries, don’t go nuts except if you are nuts. Alright, I guess we all are, so go nuts!

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dinovici

Toronto tech guy interested in all things healthy.

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