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9 Steps To Prepare For Race Day

Posted by: on April, 24 2013

9 Steps On How To Prepare For Race Day   From WikiHow

  1. Plan what you will eat for your race-day breakfast. Most major races are scheduled in the morning, but that doesn’t mean you can skip breakfast. Choose a light meal that includes bananas, an energy bar or bagel.
  2. Lay out your race-day clothing so you don’t have to worry about it in the morning. Check out the weather forecast and make adjustments accordingly. Make sure you don’t overdress, as your body heat will rise about 10 degrees during an extended race. Don’t plan to wear new clothes or shoes during the race. run cups on ground 940 x 280
  3. Double your usual water intake the day before a race. You should also drink plenty of water the morning of the race so your body stays hydrated.
    • To find out if you are dehydrated, check your urine color. The more yellow your urine appears, the more likely it is that you are dehydrated.
    • If you’re worried about getting to the race dehydrated, salt the food you eat the day before. Salt helps the body retain water and can be helpful if you expect to race in extremely warm weather.
  4. Stay off of your feet as much as possible the day before you race. You want to meet the start line with every part of your body feeling refreshed and well-rested. Some runners take the entire day off, while others insist on a light jog.
  5. Eat carbohydrates, such as pretzels or bagels, throughout the day. Don’t overload on carbs or attend an all-you-can-eat spaghetti dinner the night before the race. Aim to make carbs 70 percent of the calories you consume.
    • Avoid fats and alcohol the day before a race. You may also want to avoid trying new foods, as you never know how your body may react.
  6. Familiarize yourself with the race course if you haven’t already. If you can’t walk the course, view a map.
  7. Remain calm and be confident in the work you’ve done as you head into race day. You’ll probably experience some last minute nervousness, but don’t let that push you into a negative mindset.
  8. Visualize yourself completing the race and think through your strategy to help you accomplish your goals.
    • Review your split and pacing goals for each section of the race. Mentally prepare for how you may feel at each stage of the race and have a plan for overcoming those feelings.
  9. Sleep well the night before the race and make sure your alarm clock is working properly. Leave yourself plenty of time to eat, relax and get to the starting line on time.