Finding a Race-day Strategy That Works for You
Photos: Gilbert Johnson for RUNGRL
By Nicole Lockhart, Contributor
Every runner has their preferred way to prepare for the big day. After weeks or even months of training, the culmination of all that work comes together for one big, early, exciting day. From superstitious rituals to your favorite running shirt, it’s all about making yourself comfortable for the long haul.
It’s important to plan ahead to show up on race-day physically and mentally prepared to perform at your maximum potential.
The Buildup
As you push through your final weeks of training, you’ll want to start thinking about the big day and taking a look at what you need to be ready.
Familiarize yourself with the area. You don’t want to be that person who shows up late to the starting line. Review the route, either via map or in person, to understand where you’ll begin and end and how to get to the starting line. You’ll also want to know if there are lockers or transportation to the starting line provided. This will help you avoid confusion the morning of, so you can show up on-time, relaxed, and excited to run your race.
Get in the mental state of racing. To be successful on race day, you’ll need to make a mental shift about how you will approach the run. What will your goal be? Are you looking to set a PR? Are you just running for enjoyment and the medal? Think of these things ahead of time, so you go into race week relaxed and focused on this race’s goal. If you run with music, you can also begin curating a race-day playlist to help set the vibes you’ll want to have during the race.
Days Before the Race
Hydrate during the week. Don’t wait until the day before to up your water intake. You should begin taking in more water during the entire week leading up to the race, so that you are truly well-hydrated on race day. It’s also a good opportunity to cut back on drinking alcohol or caffeine. Both can be dehydrating, which can lead to cramps or symptoms of post-extreme endurance syndrome (PEES), also known as sports-related dehydration.
Head to the expo! Whether this is your first race or your 100th race, the expo is a great time to get excited about the next few days. Your bib and starting time are usually provided to you a few days before the race at the expo. If you have time, check out the swag tables to commemorate the experience.
Triple check race info. This may be the most important part of race-day preparation. Check your email for last-minute updates or reminders from the race organizers. By now you should know where exactly you’re to show up, how you’re getting to the start, and what time you need to be there.
Carb load before the race. Carb loading is important, but remember to keep it simple. Give yourself a carb and protein-rich lunch and dinner the day before. Pastas or multi-grain breads can be great to nourish your body alongside lean meats and veggies. Don’t try any new or unfamiliar foods right before the race.
Lay out race clothes and gear the night before. The less you have to think about the morning of the race, the better. Remember when your parents laid out your clothes before picture day? Same rules apply here. Make sure you look and feel your best. This is also the perfect time to take that race-day flat lay photo, and share your bib number with any friends you might be cheering you on, either virtually or in person.
Pro-tip: Try out running in your race-day outfit before race day. You don’t want to be miserable after all of your training and hard work because of an uncomfortable pair of run shorts or an unsupportive sports bra.
Photo: Gilbert Johnson for RUNGRL
The Morning of the Race
Eat breakfast early. Eat something, but don’t overdo it. Eat early enough that you won’t feel heavy when you start running.Give yourself at least 30 minutes to digest before running. If you like a big breakfast, try oatmeal with bananas. If you prefer something lighter, an english muffin and a little peanut butter. You can also have a little protein leftover from the night before.
Allow for a morning bathroom break. Don’t skip this! Be sure to get up and give yourself enough time to get things moving. If you can avoid having to stop at the port-o-potties during the race, you can save a bunch of time (and discomfort).
Indulge your rituals, traditions and superstitions. There is no shame in a little pre-race ritual or tradition. Kissing a picture of Grandma, chewing a particular brand of gum, meditating quietly or reciting positive affirmations can all help to get your mind and vibes right. Whatever symbolizes luck or good fortune to you, make sure to fit it in. The reassurance and calm these rituals can bring you are what help most.
Prepare your gear. Fanny pack? Check. Energy gels? Check. Charged headphones and watch? Double check. A checklist can help you make sure you get out the door with everything you need. Don’t forget your key(s)!
Allow ample travel time. Whether you’re driving, ubering, traveling by shuttle, or catching the train, make sure you have allotted enough time to get there well before your corral’s start time. Allow for unexpected delays. The last thing you want is to show up to the starting line frazzled, or having already run a mini-marathon to get there.
Race Strategy
Photo: Gilbert Johnson for RUNGRL
Remember to Pace Yourself. It’s easy to get excited about the race, but remember this is a long haul. Don’t start out too fast and don’t weave between other runners. Start off with an eager pace. After a few minutes taper off to your race pace. This will help your body find an equilibrium that you can sustain for miles ahead.
Maintaining your energy. If energy chews or supplements are your thing, you’ll have them on hand for the race. Remember not to take anything you’ve never tried before to avoid adverse reactions. Hydration stations are also key to maintaining your energy throughout the course.
Set your sights on a slightly faster runner. If you aren’t with an assigned pace group, use a fellow runner to help visualize how you’ll stay on track. This can bring out your inner competitor as you work through staying on-pace. Remember, a pacer is there to motivate you.
Don’t forget to smile. Seriously, there are cameras! More importantly, the human smile is the most important muscle you can flex after completing a successful race.
Push it at the end! As you approach the end of the race, pick up the pace to push through the end. Visualize making it across the finish line and finish strong.
Post-race Celebration
Don’t skip post-race recovery. If possible, bring your recovery tools with you. Think stretching bands, foam roller, etc. Many races have recovery stations for finishers, so check out what’s available. Be prepared to stretch well to help restore your body and begin the healing and recovery. Plan a massage or a pedicure for your legs and feet the week following a race.
Post-race fuel. Replenish all those burned calories in the form of your favorite treat. Whether you get your carbs from beer, cupcakes or an amazing burger and fries, it’s time to reward yourself for all that work. You deserve.
Unofficial time check. Of course you’ll see that big clock at the finish line and be sure to double check your time or on the race app or website. Your race-time is important information as you continue to develop as a runner.
Celebrate! Join fellow runners and other friends who’ve cheered you on after the race to celebrate. Whether the race is a big event in your city or a fun weekend activity, it’s important to take time to enjoy the camaraderie of fellow runners and post on social media (if that’s your thing), to get all of your digital cheers. You earned this moment.
Having a plan takes all the worry and guessing about the complicated parts of racing, so that you can sit back and just run. Give yourself the best chance to succeed by starting your plan well before the starting line.
Hello, World!
Nicole Lockhart
Contributor
Nicole Lockhart is a writer and runner living in NYC. She’s run races in support of such organizations as the Black Lives Matter, Leukemia Lymphoma Society, and CaringKing: Athlete's to End Alzheimer's. She is the writer and producer of "All My Black Sons," which debuted at the Harlem International Film Festival in 2016. Her current project, "The Interior Creatures," is a poetry collection written while in quarantine on a 100-year old Corona typewriter.