303: 10 Tips for Race Day Success
RACE MORNING CHECKLIST - 10 points to get you from the alarm clock to the starting gun
- Have something to eat depending on your stomach tolerances.
- Last night’s dinner is still fueling you.
- Aim for 200-300 easily digestible calories about 2 hours before the race.
- Fats and proteins take longer to digest and can lead to stomach issues later.
- If you normally skip breakfast, try some sports drink to get in some fuel.
- Have something to drink.
- If you normally drink coffee, now is not the time to change that program.
- Take in some water to top off your hydration. This should be at least 12 oz. You may not want it, but just drink it.
- Protect your body.
- Sunscreen and BodyGlide are often best applied before you get to the race in the privacy of your home.
- If you have ever had chafing issues and do not know BodyGlide, please get some.
- Get dressed and grab your running bag that you packed the night before.
- Put on: shorts, shirt with race number attached, socks, shoes, watch
- Cold outside? Add old sweatshirt or long sleeve shirt, sweatpants, hat and gloves that you are comfortable with tossing mid-race
- Get to the race.
- Aim to arrive, parked and actually at the race 60 minutes ahead of the gun.
- If this is a full or half marathon, add 15-30 minutes.
- Warm up 45-60 minutes before the race. Large races always need extra time.
- Go for a very easy 5-10 minute run - the shorter the race the longer the pre-race jog.
- Go through some basic running drills and stay relaxed.
- Use the facilities.
- There is going to be a line, and you may need your own toilet paper.
- Try to go, even if you don't feel inspired. It's better now than mid-race.
- Use the gear check if this is a large race, or put your bag in your car.
- With 30 minutes before the start, grab a final drink of water before you stash your bag.
- Run a few strides before you are trapped into the starting corral.
- I like to get in 4-6 before I race to get my heart rate up and my mind ready for speed. Just go for 10 seconds. This is 15-30 minutes before the starting gun depending on step 10.
- Get into the starting chute. This is about 10 minutes out for a small race.
- This will be 30 minutes for a larger race and could be over an hour for a very large race.
- Once you are trapped, stay loose with drills in place and hopping.
- In the final minutes, take a few deep breaths and visualize your race.
- Imagine you are racing well, picture the hard portions, see yourself overcoming the challenges.
- Race well.
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