Preparing for Race Day

What to Expect...

You have been training hard for several months and finally feel ready to get ready for race day itself. You might have no idea of what to expect, but by following a few basic guidelines you will have a successful first race experience.

The Night Before

The night before can be as important as the day of the race. This is the time to get all of your equipment ready and make sure that you are properly fueled for the race ahead.

Equipment and Weather Check

It’s advisable to check the weather forecast a day or two before race day.  The night before lay out the clothes and shoes you plan to wear on race day. It would also be a good idea to pack a race day bag containing an extra change of clothes, towel, water bottle, light snack, a little money (just in case) and clothing for unpredictable weather.

Pre-race Meal

Eat food that will agree with your stomach! It is a good idea to experiment with foods during your training. If something doesn’t agree with you (and you will know it) then definitely don’t eat it before the race.

Don’t worry about carbo-loading unless you will be racing at a high intensity for 90 minutes or more. The amount and what you eat is totally up to you, but it is probably better to eat light. Don’t forget to drink plenty of fluids. You should drink four to six ounces every hour you are awake leading up to your race to avoid dehydration.

Race Day

Don’t try and squeeze a few extra hours of sleep in before the race. Your body will function much better at the starting line if you have been up and moving for 2-3 hours. As soon as you get up, eat a light breakfast and drink plenty of fluids. Stay away from fried foods - bagels or toast with jam are usually a safe bet.

Arrive Early

Arrive at least an hour before the start of the race. Make sure you know exactly where you are going and allow for traffic. Studying the site plan will also ensure no last minute panics when you arrive and remember to allow extra time for queues at the toilets (which you will want to visit before the gun goes off).

Warm Up

You will be nervous, but you still need to warm up. This will get you ready for the race and relieve some of your pre-race anxiety. Make sure you do plenty of jogging and stretching.

The Start

At the starting line, position yourself in the middle or back of the line. Stay out of the front row; it is usually reserved for the most experienced runners. You don’t want to get caught up in their race plan; remember your goal is to finish the race. Keep the pace easy the first few minutes. If you go out too hard you will be miserable for the majority of the race and may have difficulty finishing. Once you are into the race, settle in at a pace that feels comfortable to you and enjoy the scenery.