U.S. Air Force photo at the USAF Marathon
Here’s the scenario: tomorrow’s race day. You’ve done the training. You’ve gone the distance. But you’re still freaking out. What can you do to ensure a good race? Well, read on:
Wake up early enough to eat a good breakfast. I suggest at least 2-3 hours prior to the race start, but if that’s not possible with some early race times, that’s all right. Just give yourself enough time to eat, without eating anything in that last 60-30 minutes for the race. Try to eat easily digestible carbs such as cereal, bagels, toast, bananas, yogurt. Drink about 16-24 oz. water with breakfast; drink coffee only if you normally drink it and know it won't upset your stomach.
Make sure to arrive at race well before the start. I like to get at races about an hour to an hour and a half before the start so there is plenty of time to use the restroom and do a warm-up. For your warm-up, try to move around for at least 10-15 minutes before the race starts to warm up the muscles. Only do a strenuous warm up if you are hoping to really race hard and need to get out very fast right from the start.
Don't overdress. You should have checked the weather before you went to bed the night before and made clothing adjustments. Know that if you are warm standing around at the start you will overheat as you run. If it is cold at the start wear a top layer that you can take off. The best rule of thumb is: if you feel slightly chilly at the starting line, you're wearing the perfect amount. Keep in mind that you may want to pin your race number to your shorts if you plan on taking off layers of shirts. Drink 8-12 oz. water/sports drink right before the start.
Ready. Set. GO!
Once that gun goes off, it’s easy to start out too fast. In fact, in many races there is a very large crowd at the start and it is difficult to get into your own groove. Don't panic. Try not to weave through the crowd to get ahead. Be patient. The crowd will thin out usually by the first mile or so. Not weaving will also help to conserve energy that you will need later in the race.
During the Race
You know what your pace should be from your training. You've been running about 1-2 minutes slower than your regular pace. So, use this as a guide. Start out at that pace and gradually increase your pace throughout the race depending on how you feel. Remember that you can't put "Time in the Bank". Thinking that you can run fast in the beginning to make up for your fatigue in the end will only cause you to poop-out earlier than you’d like.
Don’t Forget to Drink
You’ll want to drink about 6-8 ounces every 15-20 minutes. Depending on your pace, this could be every two miles, or roughly at every water stop. If it’s especially hot and/or humid, you’ll want to drink more. But remember not to overdo it. Try to drink at every water stop to be sure you’re getting enough fluids. If you trained with a water belt and know you'll need water more than just every 2 miles or so, wear your belt.
Eat Up
You’ll want to eat about 200 calories every hour. That is the equivalent of 2 gels. If you’re drinking sports drink, you’ll get some calories from it as well. This will help keep up your energy later in the race. You should know what works for you from training. Don't try something for the first time during the race. If what they’re offering on the course is different from what you’ve trained with, don’t try it now.
That’s great, but what about my race performance?
Always run your own race. Don’t worry about what other people are doing. You’ll want to do check-ins, perhaps at every “mile”stone (the 5K, 10K, half-way point, etc.) to assess your running form, your breathing, whether or not you’re hungry, etc. It sometimes helps to break race into smaller chunks: focus on getting to the next water stop, or mile marker, and go on from there. That way a big race doesn’t seem so big.
When it comes to the course, try to run the "tangents" or the shortest lines along the course, i.e. the inside of curves. Races are usually measured along the tangents, and anything else can add more distance to your race.
In the final miles, try to stay concentrated on your goal: to finish. Expect the worst: fatigue, muscle tightness and soreness, self-doubt, etc. You'll realize, no matter what, you will finish. I always say that it doesn't matter what it looks like, as long as you get there.
Yay! I’m done!
Not entirely. Keep moving. Your blood pressure can drop it you sit or lay down too quickly after finishing. Your muscles can also cramp. Keep drinking those fluids to replenish your body. Immediately begin to replenish fluids if dehydrated. Try to eat some carbohydrates and protein within 15-30 minutes after finishing.
Try not to stretch. Many of us think that, because we’ve put in such a hard effort, we need to stretch right away. Well, sometimes we get a little overzealous and stretch more than what is necessary at that time. Your muscles have just been through a trauma. Stretch later in the day to avoid over-stretching. Just savor the joy of crossing the finish line.
Later that day and beyond
Try to drink a glass of water every 1-2 hours to keep replenishing your body. Avoid sitting in hot water for extended periods of time (like a hot tub). This can lead to muscle swelling and soreness. Ice, on the other hand, is your friend. Ice sore muscles and avoid stretching for at least several hours. Limit the use of Advil, Aleve and other non-steroidal anti-inflammatories, which can contribute to dehydration. Stick with Tylenol if you need some pain medication. Nap if you need to, but try to take a 10-15 minute walk later in the day to keep circulation up
Most important tip of all: Have Fun!! You earned it!
Stay tuned for the next installment: Getting Race Ready Part 5: When Race Day Isn't Your Day
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