Race Day Approaches

As the race day approaches we can all get butterflies in our bellies and our nerves can be on edge. However, there is no reason for that. There are some simple things to keep in mind a few days before the race that will help you perform at your best.

Pre-Race Day Strategies

• Carb-loading: Most runners have heard of the need for carb loading. It helps our body stock up on some extra energy that will be ready for us on race day.
• Eat more carbs 2-3 days before the race. However, this does not mean eat every meal as carbs. A slight increase each day will be good. And don't overdo it at any meal.
  
• Hydration: One that most people miss is the hydration. Much like how we need more carbs, a bit more water each day before the race will help us feel good on race day. I would also recommend cutting out pop and lowering caffeine intake a few days before.
  
• Sleep: Often time new runners will be really nervous the night before the run and will have trouble sleeping. Don't panic! While rest is important, the sleep you get 2 and 3 nights before the race will be more important that the night before. So for a Sunday race, rest well on Thursday and Friday night for sure. If you sleep well on Saturday night, all the better. But not critical.
• Alcohol: No, I'm not saying drink DURING a race. Ha ha (wouldn't that be great). I enjoy my beer, but to maintain peak fitness I abstain from any alcohol two weeks before a race. This may be a bit hardcore so one week before may be sufficient.
• Race Day Rush: OK, technically this happens at the race. But it is important, so pay attention! New runners will often feel the energy at the race line (and believe me, it is intense). The gun will go off and the crowd is off. You will feel a rush of energy and people push forward, and you will feel the power to push hard. STOP. You trained hard and you had (I hope) a race day plan. If your goal was 5:30/km, then ensure you stick with that pace (or slower) for the first few km. If you join the crowd and move that their pace, you will likely be pushing to hard and you will most certainly hit the wall early in the run. Stick with you plan, control the energy, and if you feel strong later in the race, then push harder and most people are slowing down. You will enjoy that feeling more.