Before any race it is important to prepare yourself both mentally and physically. I have always got butterflies in my stomach in the days leading up to a race, not for the running itself but for the logistical preparation that requires a bit of organisation, especially for an early morning race start.
Here are some of my tips to make the day go as smoothly as possible.
1. Fuel your body substantially. In the days leading up to a race, we do need to increase our carb intake, as carbs are stored in our muscles and liver as glycogen which is the form of energy our body can access and use most easily. This doesn’t meaning having to stuff your face and overhaul your usual eating plan. Rather, focus on redistributing your calories by increasing your carbs, eating smaller amounts of protein and reducing your fat intake. Check out my post on Hi and Low GI Carbohydrates for some ideas. Remember the morning of the race is not a good time to try out new breakfast ideas, be safe and stick to something you know will sit well with you!
2. Hydrate! It is important to stay well hydrated in the days leading up to your race, to prevent dehydration and improve perfromance. Not convinced? Check out this article from Runners World. If you find normal water boring, try adding fresh citrus fruit such as lemon, lime or orange slices to your water 😉
3. Prepare EVERYTHING the night before. Layout your clothes, socks, shoes, underwear, running bib, safety pins, old jumper (often throw it to the side just before the start of the race), Ipod, watch etc. Make sure any tech stuff is fully charged.
4. Set 2 alarms! Often waking up for a Sunday run at 4am can feel like it is part of a dream, so be safe and set 2 alarms 🙂
5. Workout logistics. Often roads are closed and parking is restricted so I always try and use public transport on the day which is often free *bonus*. If you are meeting people after the race, make a meeting spot as for big races the crowds are usually quite big.
6. Mentally prepare yourself. Accept the training you have done, be confident in your physical and mental strength and forgive yourself if you are regretting not have done more.
Check out my last half-marathon race recap for some more race day info.. and remember to just enjoy the day. Soak up the atmosphere, smile at the spectators and thank the volunteers 🙂
What is your next race?
What does your prerace meal look like?
What is your top tip for running a race?
*Please note, I am not a dietician or fitness expert, I have simply fallen in love with running and these tips are based on my personal experiences and research. If you have a query, comment or suggestion please feel free to leave it below.
Good luck to all those running the City2Surf in Sydney this Sunday!
My love affair with running 
You sound more than prepared my friend, you will go brilliantly 😀
Good luck!
Cheers
Choc Chip Uru
Thanks should be a fun day 🙂
Love the tips! I just ran my first race and I’ll be sure to keep these thoughts in mind for my next race. 🙂
Well done for running your first race! Hope it went well 🙂
I ate basically the same breakfast this morning, Kelly–two waffles with banana slices and PB. If I have a substantial workout on the docket, it’s my go-to morning meal. I’m running my first half-marathon this evening! Not only is it my first half, but it’s also my first evening race, which will make for an interesting race recap. 🙂
Here are my top two race tips: hydrate and don’t try anything new on race-day. I’ve been chugging more water than usual for two days with the hope of getting and maintain my body’s hydration levels. Also, it’s important to stick to your race-day game-plan: Eat the same pre-race meal, drink the same amount of water, wear the sneakers and gear you’ve practiced with–race-day is not the time to try anything new.
Good luck with your race! Can’t wait to read your recap 😀 So true- never try anything new!
You forgot one HAVE FUN! haha but seriously. I am the strangest when it comes to fueling, I usually just have coffee and maybe an apple before the race. I can’t take anything on my stomach, normally it is just coffee.
Of course, have fun!! That goes without saying 😛
I would have to stop half way for a breakfast break if all I had was a coffee ha ha! We are all different, right?
Great tips! My biggest race advice to anyone is to take the start slowly. Don’t get hung up on other peoples’ starting paces and go at your own pace. You’ll feel better passing people at the end of the race than being passed because you started too quickly!
How could I forget this!! Such an important tip. Always tempting as you start freaking out that everyone is getting ahead, but really does pay off to be steady and hold your pace. Thanks Courtney 🙂
Thanks for the tips Kelly, and have a great run on Sunday!
I’m training for my first 5k in a long time, as I’ve just got back into running again. And my best race advice would be exactly what Courtney said above – guess how I know that!
Thanks Sherry. Totally agree with Sherry as well, sometime you have to learn the hard way though 😛
Good luck and have fun this weekend!
My race tip is to take in a little extra sodium for a couple days leading up to a race. If you don’t and drink too much water, you won’t have enough sodium in your body which can lead to many issues including cramping.
I’m doing a bike ‘race’ this weekend but just using it as a training ride…then my Ironman is in just over two weeks!!
Great tip. Thanks for sharing. Will definitely look into increasing my sodium intake, as I hardly at salt to any of my food. Good luck for your bike race, hope it leaves you feeling pumped and confident for the big IM!
Hi Kel,
Great blog, good read.
On point 3, I have heard that you are not allowed to have headphones in the City2Surf so no IPods 😦
I have a colleague who is going to wear a beanie to get around this (a bit excessive I think). Any other good solutions?
Good luck on Sunday
Thanks Grant!!
Hmm… a beanie sounds like a good idea in terms of weather predictions for Sunday! But as for running the C2S with music, I did take my Ipod last year, but I actually never ended up using it. There was so much going on- with bands playing and heaps of supporters cheering you along the way. The atmosphere was so vibey and having your own music kind of isolates you. Plus, I’m hoping Josh will keep me entertained along the way 😉
Good luck!
Great tips! I’ll have to look into doing a 5K just to start out.
Do it! I bet you will never look back 🙂
My next race is a half in November, nothing planned until then. My usual pre-race meal is a bagel with either peanut butter or a tiny bit of cream cheese on it.
Mmm peanut butter 🙂 Good luck with your training!
These are great tips! I really need to work on carbo loading and hydrating in the dayS before the race, not just the night before!
Same! I always forget to drink water. Would way rather have a cup of tea 🙂
My next race is Rock n Roll Philadelphia! When I ran Rock n Roll Nashville, I grabbed every water cup! It literally saved me from dehydrating and stopping all together! Even a few sips makes all the difference! Good luck!
I agree! The water breaks are the best, even just a small sip does the trick 🙂 Good luck for Rock n Roll Philadelphia! Sounds fun..
Carbloading (my FAVORITE part of races) + prepping the night before are the best tips you could give any racer.
You are amazing, Kelly!! Such great energy always and so motivated! Good-luck for Sunday 🙂
Thanks Sophie 🙂 That is so sweet of you.
Nice tips. Thanks. My next race is the Chicago Half Marathon, then the Chicago Marathon. Good luck on your next race!
Wow, great races lined up for you. All the best!
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