Before a Race

As many great runners will tell you, what you do the day before a big race can make or break your race. Race prep doesn't just start the day of a race, but actually starts 48 hours before, and most importantly, the day before. Below I'll cover a few things to do the day before a race, and how to properly prepare in order to run your best.

1. Hydrate

    One of the most crucial parts of having a good race is to be properly hydrated. In order to feel fully hydrated when you toe the line, you need to make sure you're drinking plenty of water. On a regular day the average person should have roughly half their body weight (in pounds) in ounces of water. That means someone who weighs 150 pounds should drink 75 ounces of water per day. The day before a race though, an athlete may want to drink two thirds of their body weight in ounces of water, which for the 150 pound athlete mentioned earlier, would be around 100 ounces. Its important to drink the water throughout the day to get it into your system as to not have to cram it all in at once. Hydration isn't just about water though, it also includes electrolytes, most importantly salt. Its a good idea to have a electrolyte drink that's low in sugar and high in salt the day before a race, so you can get in the proper electrolytes to replenish salt lost when sweating. 

2. Cut down on Sugar

 As you prepare for race day, another key component is to pay attention to your sugar intake. Eating excessive sugar can lead to energy crashes and unwanted spikes in blood sugar levels, which can make you feel tired and out of energy before and during your race. Sugar acts as a quick form of energy, that if not burned quickly will store up as fat. Also, for long distance races sugar is not the best nutrient because it burns quickly causing a crash in energy mid race, which other foods high in carbohydrates do not cause. Only eat natural sources of sugar such as fruits and avoid added sugar in snacks and drinks. Reducing your sugar intake the day before a race, even if its by half, will help stabilize the energy stores in your legs, making sure you feel properly fueled and ready to run your best.

3. Eat Plenty of Carbohydrates

    Carbohydrates serve as the primary fuel source for endurance activities like running. Therefore, it's essential to focus on consuming a proper amounts of complex carbohydrates in the days leading up to your race. Its important to get plenty of carbohydrates in foods such as pasta, rice, potatoes, and bread to replenish the glycogen stores in your muscle cells. Incorporating carbohydrates into each meal the day before your race will provide your muscles with the energy they need to perform at their best, and allow you to run your fastest. I always like to have spaghetti and meatballs for dinner the night before a race, along with nuts and bread to make sure I'm getting enough carbs.

4. Stretch and Shakeout

    Another essential to running a great race is stretching. Most runners like to stretch and take a short shakeout run the day before their race to loosen the muscles and ease them into being prepared for intense running the following day. Some runners like shakeout runs, and some prefer to take the day as complete rest, but pretty much all runners need to stretch. I personally need to run a shakeout to loosen up my muscles, and to help my legs feel more energized. For my shakeout runs I usually like to do around 3 or 4 miles at an easy pace, similar to cooldown pace before I do my stretching routine. When stretching (check out my stretching blog post for some great stretches) make sure to target the key muscle groups such as the calves, quads, hamstrings and hip flexors, along with some hip and ankle mobility to ensure your body feels loose and pain free on race day. Be careful not to overexert yourself during the shakeout run, or overstretch a muscle and hurt yourself, but aim for a balance between loosening up and avoiding fatigue.

5. Get a Good Sleep

    Adequate rest is a big part of optimal race-day performance. If your like me and can't sleep well before a race, try to get a good night sleep 2 days out so you at least have something to run on if you have trouble falling asleep the night before. Try to prioritize getting a full night's sleep the night before your race though, to allow your muscles and mind to fully recharge so you can feel your best. Aim for seven to nine hours of uninterrupted sleep to promote muscle recovery, and help you feel rested and energized in the morning, able to take on the race ahead. If you have trouble falling asleep, try to establish a calm environment by using relaxing noises such as white noise (or my favorite, green noise) and make sure your room is completely dark. Meditation may help if you feel like your thoughts are keeping you awake, and race visualization may help calm the nerves. To help calm my nerves I like to read before bed, and this usually helps me feel tired. Doing these things can help you fall asleep faster and wake up feeling rested and ready to run your hardest.

Conclusion

By combining everything I mentioned above with proper training and preparation, you can feel your best during your race. Remember, racing and race prep is different for everybody, and by finding your favorite pre race routine you can feel 100% by the time the gun goes off, and run your best. 

Photo Credit to Istock