Wednesday, April 3, 2013

Race Preparation Tips

Day 2 of 30 Day Shred and Sugar Detox completed successfully!!
Day 2 was a little harder than the first day but I'm feeling better overall, so far!!

This is race week for my Pathwayers. I'm excited for them!!
In case you don't know, I'm a coach for a 10k training program through our local Fleet Feet Sports store. This has been a great session! We've had some extreme weather: sleet, snow, etc, but they have perservered!

In order to help them succeed, I wanted to share some of my favorite race prep tips.

So you have decided to run a 5k, 10k, half marathon, etc.
You’ve trained long and hard. You put in the miles.
You worked hard in all types of weather.
You’ve run those hills from hell and those laps at the track.
You’ve committed. You signed up for your race…….
Now what??
The first step is realizing that you can’t control everything. Things are going to happen. Not might happen, but will happen. There are things that we cannot control that affect every aspect of our lives including running and races. Things like flat tires, injuries, illnesses, poop, etc. We must first accept what we cannot control, otherwise we will be constantly disappointed.
So, with that being said, control what you can to prepare for your race.
1. Know what you’re going to wear. Don’t wear something new on race day. Lay your race gear out the night before the race. Make sure you have:
  • Shirt                                                        
  • Shoes                                                      
  • Shorts/pants                                              
  • Sports bra                                                 
  • Socks                                                      
  • Anti-chafe stick or spray                            
  • ID/$$                                                       
  • Nutrition/hydration
  • Hat/visor/hair tie/headband
  • Sunglasses/sunscreen
  • Gloves/throw away clothes, etc
  • Timing chip on shoe
  • Iphone, ipod, earbuds—charge the night before
  • Watch/GPS—charge the night before Race bib pinned on shirt or race belt
  • Directions to and from race, transport, parking & schedules, etc  
2. Fuel up: Gradually increase your carb intake over the last 2-3 days before that race. It is recommended to start on day 1 with complex carbs and then simple carbs on days 2 & 3. Know what you’re going to eat for race day breakfast. Again, nothing new on race day.

3. Hydrate: It is recommended to drink 4-8 ounces of water every hour. Make sure that you’re including electrolyte replacements like Nuun or Gatorade.

4. Rest: It is common to experience pre-race jitters the night before the race so it is important to get a good night sleep 2 nights before the race. 
5. Dress as if it is 15-20 degrees warmer than the actual temperature at the start of the race. Wear something old to discard or a trash bag to keep you warm before the race. 
6. Dynamic warm up. 
7. Don’t go out too fast. It is easy to get caught up in the excitement of the race, but you don’t want to expend all your energy too soon.

8. Trust your training. 
What do you do to prepare for a race??

What is your pre-race breakfast?

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