The Key to Race-Day Success

Head to the starting line of your next marathon, half-marathon, or ultra totally prepared for success with these tips for before, during, and after.
By Cherie Yanek 

BEFORE THE RACE
Last minute tapering...

• You can't cram training. The last two weeks, it's about maintaining your fitness and resting. Don't try anything new, don't exhaust yourself in workouts.
• If something happens and you have to miss a workout (You get sick, have to work late, your flight is cancelled, etc.), don’t stress and cram in an extra workout.
• Add in a bit of speed if you can - but nothing you won't recover from.
• Your mileage should be cut way down - 1/3 of peak to even 1/4 of peak. Less is best.
• If you haven't trained properly, tell yourself that undertraining is better than overtraining, because with overtraining, you risk injury. 

 Nutrition

• Eat normal food, nothing out of control new.
• Old school idea of carb deprive/carb load is out. 
• You don't want to carb load w too many carbs. Sorry, you really don't need to eat 18 bagels. Add a little bit of extra carbs – but don’t go overboard.
• Keep your diet low fiber the day before. If you have stomach issues, pay attention to the fiber you eat. I know a runner who (no joke) does a liquid diet the day before races because of her stomach issues. (Sounds miserable to me, but she swears by it).
• No beets the day before. No. Just no.

 Marathon Expo

• If there is an expo, try to go earlier so you don't tire yourself out.
• Buy new clothes/gear/shoes is okay; using it race day might not be a great idea.
• Usually cheap place to buy gels - but so is Amazon Pantry. At the expo, don't buy new snacks to try marathon day.

 The Night Before

• Set as many alarms as you possibly can. 
• Try to get lots of sleep all week long - it will make up if you don't sleep well the night before the race. (They always say – it’s the sleep you get two nights before, not the night before, that counts.)
• You should have been hydrating all day long (and all week long really) but stop drinking an hour or two before bedtime. You don't want to wake up to pee 5x.
• If you can't sleep, try to relax. Meditate, rest as well as you can, maybe even read (but nothing too stressful....like, don't read articles about the current state of politics in the US).

RACE DAY
 Breakfast and Coffee

• Only have coffee if you know it works for you. (Coffee makes you poop.)
• Low fiber breakfast - no more than 9 grams of fiber.
• Hydrate - but maybe stop drinking an hour or so before you get on the starting line.
• Hydration and coffee make it easier to poop.
• A little bit of protein for breakfast w your carbs - some examples - peanut butter on toast or bagel; banana pancakes (Don't they sound delicious?); maybe even maple pecan oatmeal (small portion); smoothie.

 At Race Start

• Stay warm. Bring throw-away clothes to stay warm. Hideous is fine, as long as it's warm.
• Keep your bib on the bottom layer.
• If there is breakfast, don't try anything you haven't had before.
• Keep a disposable water bottle to carry with you to the start if you aren’t running with a hydration system.

 First Few Miles --> Halfway

• Use a pace bracelet (available at expos or to print out here) to keep track of your pace.
• Try to stay even to your pace.
• Don't get too excited too early.
• High fives are fun, but don't waste time high fiving everyone.
• In big city marathons, tell spectators to wear bright clothing or carry a specific balloon or sign - it's HARD to see them, and for them to spot use.
• Tell friends and family to track you with any app.
• Set mini-goals (vs. "I have to run 12 more miles, shoot me...."): For instance, at the New York City Marathon, you might think: the next water stop, the crowds at 1st Avenue; seeing my BFF at mile 20; that huge TV screen in the Bronx; etc.
• Grab your cup - pinch it twice if you can before sipping (or carry a bottle).
• Make sure you know how to open and close your hydration system – volunteers aren’t always the best at knowing every type and how to open.
• If someone wants to cheer for you, tell them chances are, you might be choking on water right after the aid station, so they shouldn't wait right there. If it’s an ultra, tell them to meet you on the way into the aid station, and give them an idea of what you might want: your drop bag, certain food, lube, refill of water, etc.

 The Wall

• Get your calories in early - 100-300 calories every hour. Most people take a gel every 45 minutes or so (and take it with water).
• Regular nutrition can help prevent the wall. If you start to bonk, liquid nutrition (gels are great because they're more calories than Gatorade) will be absorbed faster - and thus help you climb out faster.
• Send your cheering squad to Mile 21 – they’ll help you out of the wall.
• Set a goal - running in honor of a family member or friend - it's easier to dig deep for someone else than yourself. (I ran in honor of my Uncle Jimmy who died of leukemia; seeing all the TNT peeps meant a lot to me that year he died.)

 The Finish

• Sorry, that last mile feels like forever  - but don’t stop. Pick it up, knowing that the faster you run, the sooner you’re done.
• At marathons and halves, don't look at your watch at the finish - it will ruin your finishing photo (and how can you get your photo on the side of the bus then??). The race officials will have your exact time online by the time you're ready to look anyway.
• If you have a drop bag, add some sandals, socks, complete change of clothes. Also add a tasty snack with some protein and some carbs.
• Drink lots of water.
• Change your clothes if you can - or at least get that wet sports bra off (if you wear one – it keeps the moisture and cold close to your skin).

AFTER THE RACE

• Go run the next day. You will hate me for saying it, and it can be the slowest run you've ever done - seriously, 16 minute miles is fine - just get out there and DO IT. You'll get some of that crap out of your muscles and feel better. Then, take off the next week if you really want. (Okay, check in with your coach on taking that much time off…)
• You will want to eat everything in sight - the next day too. Protein helps with muscle recovery. Try to eat 15-30 minutes after you're done - something w protein. Try to not eat all crap (but if there’s a time to eat ice cream, well, now you pretty much earned it).
• Get lots of sleep. You just trashed your body, your immune system is shaky - get lots of sleep.
• Pick out your next race!!!!