Pre-Race Tips

This week Stroller Warriors Camp Lejeune is celebrating the completion of their first 2013 Couch to 5K (C25k) group. In typical celebratory fashion we are holding a graduation 5k race and a half marathon for charity. Donations from the event will benefit Families of SMA.

Since these races help celebrate so many newer runners to both the 5k and the half distance we thought it would be appropriate to share some of our favorite race tips with you. We’ve listed them below.

1. Plan your race day breakfast. DO NOT try anything new. Eat what you typically have before a run. What you eat on race morning should something that you have had several times before a run so you know that it will not upset your stomach. Try to eat about 2-3 hours before race start.  

2. Do not wear anything new for the race. This includes, shirts, shoes, shorts/skirts/capris, etc. Yes, you can pick up your awesome new race shirt on Saturday morning but we suggest that you DO NOT WEAR it for the race. It might rub in weird places or even smell new.  Stick with what you know won’t chaffe or give  you blisters.

3. Plan your outfit before race day. Lay everything out the night before (socks, shoes, hair bands, clothing, gels, etc.). If you already have your race bib, pin it on or secure it to your race belt. If you are wearing your hair in a pony tail, pack an extra hair band in case one breaks. If you plan to bring a hydration system (like a camelback or a hand bottle) prep it the night before and stick it in the fridge. Then, write yourself a note so you don’t leave the house without your H2O (or Gatorade, or whatever). Make sure your gps watch (if you wear one) and your ipod (if you run with music/use it for pacing) are charged and in your bag ready to go!

4. Get a great night’s sleep the night before, the night before the race.  If your race is on a Saturday, get your best night's sleep on Thursday. Most people don’t sleep well the night before because of nervousness, etc. Don't worry! Even if you don’t get 8 hours the night before, as long as you are lying down and resting you will be fine. I know many people who’ve PR’d at a race with minimal sleep.

5. Start carb loading a few days before. For a Saturday 5k start on Thursday, for a ½  or full marathon start the week before. Don’t over-do it, just make sure that you get some good carbohydrates (pasta, potatoes, pretzels, rice, etc.)  in your body for fuel. The more experience you have with racing the easier it will be for you to determine what your body needs. So, if you are running the 5k this week, just plan to have pasta for dinner on Thursday and Friday. Just don’t over-do it on Friday night. You don’t want to feel full on Saturday morning.

6. When dressing for the race, double knot your shoes…make sure they are not too tight or too loose.  You don't want to have to stop mid-race to adjust them.

7. Stop hydrating 30 minutes before the race. Do NOT chug your water 5 seconds before starting! You'll have to pee immediately. Hydrate well in advance so you're not thirsty right before race start. Then, go to the bathroom as close to the race start time as possible. You will probably feel like you have to pee again at the Start anyway…ignore it…it will go away!

8. Read all the instructions on the race organizers site BEFORE the race so you know where you need to go, what time you need to be there, if there are water stations on the route, etc. Most of what you need to know will be  included on the race organizers website.

9. Get to the race about 45 minutes early for smaller races and at least an hour for larger events. If you are picking up your packet that morning plan to get there at least 30 minutes before packet pickup ends. You never know what might happen on race day (traffic, lack of parking, etc.) and you don't want to start the race feeling frazzled because you were late or didn't get the chance to go to the bathroom one last time.

10. Mentally prepare and run your own race. Spend some time visualizing yourself at the starting line, crossing those mile markers, feeling the pain and fighting through it, and eventually crossing the finish line. Others around you may motivate you to push harder, but you still want to run your race so you don't go out too fast or too slow.

11. If you start to doubt yourself, remember why you are doing this! For your health, for charity, etc., no matter what the reason, you will overcome the tough moments and finish! In the words of Ken Chlouber, a co-founder of the Leadville trail 100.  "You are better than you think you are and can do more than you think you can."

12. It's ok to be nervous! Use that as fuel and adrenaline for the race. Just remember to HAVE FUN! Read the signs along the route, thank the crowd and the volunteers, and smile for pictures! You’ve trained and now is your time to enjoy your accomplishment!


A special thanks this week to Leah Schulch,  Sarah Viczorek, Jill Vander Woude, Elizabeth Harlow, Stephanie Geraghty, and Deana Havens, who helped compile this list.

Note: If you'd like to help Stephanie reach her fundraising goal and contribute to Families of SMA, you can visit Stephanie's fundraising page directly at  http://www.fsma.org/GiftReg/ColeGeraghty.