I’ve been fortunate to compete in triathlons and various running races for over 30 years. Along this journey, through successes and failures, I’ve learned a few tips and tricks. I hope this list helps you better prepare for your race and alleviates some of your anxiety. Enjoy!
- Find your “reason” to race. What are you running for? What made you sign up for this journey in the first place? Remember your reason, there will be tough times ahead in training and during the race.
- Meet with a PT and get a running analysis completed at least 6-12 months prior.
- You need to figure out where your weaknesses are and where there is excessive tightness.
- Is there something going on with your form that might lead to injury on a longer run or when you are fatigued?
- 6-12 months prior: Work on core strengthening.
- Work on flexibility every day—foam rolling and stretching! This is very important to aid in injury prevention and performance enhancement.
- Shut out the noise.
- If you have friends training for the same race but using a different plan/coach, don’t worry about what they are doing. We are all unique and have different goals and motivations.
- Stop strength training and decrease training intensity 2 weeks prior to race day. Tapering is important! Keep runs short, run at a comfortable pace (save race pace for race day!), and continue to stretch/foam roll.
- If possible, try to talk to others who may have done the race before to get some race information.
- Preview the race course.
- Find out where and what they are serving at aid stations.
- Locate the bathrooms.
- Find out what type of electrolyte drink they will be serving at the race. That way, you can use it during your training and get accustomed to it. You won’t have to wear a heavy hydration belt.
- Go to Goodwill or dig out old sweats that you want to give away. You may have to wait and hang out for up to 3 hours before you actually start racing. This will help you keep warm. Many races have bins near the starting area to donate these clothes to those in need.
- Don’t wear any new clothes on race day.
- Wear your racing gear on long runs to ensure it is comfortable and doesn’t bind or chafe in non-obvious places.
- Go to the expo as early as you can to pick up your race packet.
- Ideally, stay off your feet as much as you can the day before.
- Lay everything out the night before and go through in your mind what will happen on race day.
- Get good sleep 2 nights before. The night before the race is usually restless.
- Set 2 alarms for the morning.
- Figure out what you will eat for dinner the night before and what you will be eating for breakfast.
- Realize that it could be a good 3-4 hours from the time you wake up to when you actually start running. Plan to eat in the staging area.
- Coordinate a meeting place where family and friends will meet you at the end of the race. It is very crowded, and you might be a little delirious to recognize people. Also, many runners will be wearing cellophane blankets to keep warm, so it will be hard to find you.
- Race number: They are really stiff and non-compliant. Crumple it up as if you were going to throw it away and then flatten it out. It will now rest more easily on your race shirt.
- To avoid pinning your race number through both sides of your shirt, first put on your racing shirt before attaching the number. Do this the night before so you have less to think about race morning!
- Vaseline on toes helps to prevent blisters.
- For men: Nipple guards or band-aids—26 miles can create a lot of chafing.
- Old socks with toes cut out can be used as arm warmers, and once you heat up during the race, you can throw them out.
- Stay with your nutrition plan—don’t try anything new.
- Practice your nutrition plan during your long runs. Figure out the timing of when to take in water, sports drink, gels, salt tabs, etc.
- In general, it is very hard to digest solids. Take in calories through drinks or gels.
- Enjoy the day. Remember, only 1% of the world’s population has taken on this feat. Think positively and relax. You are awesome!
Here at Peak, we are always cheering you on as you race towards your goals. Contact us for any support for running injuries, to improve race performance or to get a full running analysis completed. Let’s celebrate these achievements together!
