Running race preparations
You’ve put in the hard work in training, so the last thing you want to do is mess it up by being unprepared or missing a trick.
Logistics
Let’s get the obvious stuff out of the way. Check everything. Date, time, travel time, when you need to leave to have enough time to prepare when you arrive, drinks, gels, clothing. Double check it all.
Tapering properly
Use whichever tapering method you prefer, but take some time out before your race. Don’t be tempted to hit a hard Parkrun on Saturday morning when you’re racing the next day. It’s just not worth it.
Depending on the importance of the race, I may not drop the mileage or intensity that much, having my last run before a less important 10k on the Thursday, for around 6 miles with some pace work included. For big races (in distance or importance) I’ll taper down gradually over 2-3 weeks, intensity high but mileage comparatively low.
There are many strategies which work though.
Track food intake
For the week of the race it can be worth using something like myfitnesspal to track your caloric and nutrient intake. Again, the importance of this will depend on the length of the race and your predicted finish time, but it can make sure you’re sufficiently fuelled to race well, without going too overboard.
Plan your race
Checking the route map for elevation changes can make a huge difference to your race plan. Whether it means lowering or raising your expectations of yourself, or just knowing when to push and when to hold back, it gives you confidence as well as meaning you race more intelligently.
Knowing to hold back in the early stages of one particularly hilly race, meant I continued up the field as others flagged. I’ve been on the receiving end when route details weren’t available but one of the local racers knew it like the back of his hand, passing me at mile 10 of a half marathon dropping me from 2nd to 3rd.
Fuelling strategy
Know exactly how many gels or drinks you’ll need and want, plus when you’ll have them. This applies particularly to marathon running, even if on the day you don’t stick to it 100% for one reason or another.
Top tips for race day prep
1) pack everything in a bag the night before. This is a lifesaver in case of a missed alarm or being late.
2) If you have your race number, put it on your vest (careful of any chip), wearing a different top to the race and changing when you inevitably end up queueing for the toilet.
3) Chat to other runners if you haven’t been able to find out about the route. Ask about any hills or where supporters might be.
4) Check the forecast so you have the right clothing and know if you need to adjust your expectations for high winds or hot weather.
If you’ve got all of this covered, you should be in for a great race. Good luck!
Written by Kyle Brooks, Running Coach based in Norwich, Norfolk
