Marathon & Half-Marathon: Getting Race Day Ready
Marathon & Half-Marathon: Getting Race Day Ready
By: Monica Prestifillipo
Race day is coming soon. Right now you are preparing yourself with solid training, good eating and a great attitude, here are some tips for a successful marathon and half marathon! Start going to bed a little earlier each night in the week leading up to race day. Remember that the night before your race might be a very restless night, which is normal, so add some extra sleep throughout the week.
Start eating a little cleaner! Eliminate some fried, processed and sugary foods that are low in nutritional value and drink more water. Remember that the general rule for how much water to drink each day is your body weight, divided in half, in ounces. So if you weigh 140 pounds, you should be drinking 70 ounces of water each day. The day before the race, try to keep activity to a minimum, hydrate and eat well and try to get a good night's sleep.
Race day! It's here, I can't believe it!
What to Eat on Race Morning:
Don't eat anything different before the race than you did during training! If the first thing you did every time you went out for your long run was drink coffee with a bagel and peanut butter, that's what you do race day. Nothing is weird if it works for you.
What to Wear:
Don't go out and buy yourself a brand new outfit for race day! It's important for you to know how it feels on your body mile after long mile. Is there a seam on the shirt that rubs? Do the shorts ride up? Don't find that out at mile 10! Remember, no cotton! Wear wicking/synthetic materials for best comfort and quick drying. Head to toe.
Your race day running shoes should ideally have between 50 - 80 miles on them. They should be slightly broken in.
What to Eat during the Race:
Get on the website of your race and see what fabulous snacks they will be serving! If you plan on taking your own nutrition in a belt, then you don't have to worry, but if you are going to use the gels and hydration that they provide on the course, find out what that is and try it out during training. Don’t eat anything new on race day.
How to Begin the Race:
Get to the start corrals early. There is nothing worse than that panic feeling of not finding parking and having to wait in line to go to the bathroom while you know there is only 30 seconds left before the start! Be prepared and be early! Start your race slower than your race pace. It is easy to start out too fast and it’s a common mistake. Use the first three miles as your warm up. Check your pace and hold yourself back; 20-30 seconds slower is plenty. At mile 22, you will be glad you did.
How to Hydrate:
Start hydrating early. Regardless of weather, think of the water stations as an IV drip. Take little sips to keep the body balanced. If you don't drink enough, you will not be able to catch up later in the race. If you drink too much, your belly will let you know. Little constant sips! When you take a gel or eat your chews or bars, remember to drink water, not Gatorade or Powerade. The combination of the nutrition and drink can be too much for the stomach to handle.
You have crossed the start line! You are on your way to the finish. It's time to enjoy the journey! All the weeks of training, all the early nights to bed and the early mornings to train. It comes together like a song. A loud, cheering, celebrating, fun and exciting tune!
Have an unbelievable marathon and half marathon! Courage, heart and success!!!!