RACE PREPARATION AND MENTAL TRAINING
Racing is a personal choice. Some runners will never be found at the starting line because they find nothing appealing about the event. For others, racing is the sole reason they are training. Most runners, however, fall somewhere in between. Racing allows you to compete against yourself, set personal goals and bring meaning to all of the hard work
When training for any race, it is a good idea to race a few times at other distances throughout the program. This allows you to practice pacing, which is critical for running a successful marathon. Races can be used to test various race preparation strategies such as how to properly fuel or how to dress for race day. It allows you to practice transforming nervous energy into enhancing your performance. And if nothing else, it gives you a chance to run a different route with some friends, get encouragement from perfect strangers and take home a cool t-shirt!
Most importantly, do not try anything new on the day of the race. Get used to what you will eat, drink, and wear ahead of time.
Preparing for Your Race
The night before- Lay everything out that you will wear and bring so that you can focus only on yourself the morning of the race. You need to conserve your energy for the race, and not waste it on searching for your race number or that favorite GU flavor.
The Right Shoes- Obviously, these are the most essential item. Many runners like to take training shoes for warming up, then shift to their dry racing pair. On rainy days, you will want an extra pair of dry shoes for after the race. Make sure you racing shoes are well broken in before the race to avoid excessive blistering. Running in them before race day is a good idea.
The Right Clothing- Once again, make sure you have practiced wearing them before the race to minimize chafing. For cold race days, bring clothes you can shed. It is important to stay warm at the starting ling so if you have disposable clothes wear them. Garbage bags with armholes work well to block the wind and provide some warmth until your body heat takes over. Pin your number on the night before if you’ve picked up your race bag.
Eating/Drinking- These strategies should be practiced well before the race day, either at other races or training runs. You want to avoid foods that you do not normally eat. Some runners choose pancakes, oatmeal, bagels and bananas. Drinking plenty of fluids is important the morning of the race but as important in the days preceding, to fully hydrate your body.
Mental Preparation- This will be dependent upon what your race goal will be. If it is simply to finish and “enjoy” the race, then you should focus on things that will maximize comfort throughout the race. If you are trying to achieve a PR, then you should focus on what you have accomplished leading up to the race. Focus on the hard workouts you endured and finished, or the prior races you participated in and possibly PR’d.
When training for any race, it is a good idea to race a few times at other distances throughout the program. This allows you to practice pacing, which is critical for running a successful marathon. Races can be used to test various race preparation strategies such as how to properly fuel or how to dress for race day. It allows you to practice transforming nervous energy into enhancing your performance. And if nothing else, it gives you a chance to run a different route with some friends, get encouragement from perfect strangers and take home a cool t-shirt!
Most importantly, do not try anything new on the day of the race. Get used to what you will eat, drink, and wear ahead of time.
Preparing for Your Race
The night before- Lay everything out that you will wear and bring so that you can focus only on yourself the morning of the race. You need to conserve your energy for the race, and not waste it on searching for your race number or that favorite GU flavor.
The Right Shoes- Obviously, these are the most essential item. Many runners like to take training shoes for warming up, then shift to their dry racing pair. On rainy days, you will want an extra pair of dry shoes for after the race. Make sure you racing shoes are well broken in before the race to avoid excessive blistering. Running in them before race day is a good idea.
The Right Clothing- Once again, make sure you have practiced wearing them before the race to minimize chafing. For cold race days, bring clothes you can shed. It is important to stay warm at the starting ling so if you have disposable clothes wear them. Garbage bags with armholes work well to block the wind and provide some warmth until your body heat takes over. Pin your number on the night before if you’ve picked up your race bag.
Eating/Drinking- These strategies should be practiced well before the race day, either at other races or training runs. You want to avoid foods that you do not normally eat. Some runners choose pancakes, oatmeal, bagels and bananas. Drinking plenty of fluids is important the morning of the race but as important in the days preceding, to fully hydrate your body.
Mental Preparation- This will be dependent upon what your race goal will be. If it is simply to finish and “enjoy” the race, then you should focus on things that will maximize comfort throughout the race. If you are trying to achieve a PR, then you should focus on what you have accomplished leading up to the race. Focus on the hard workouts you endured and finished, or the prior races you participated in and possibly PR’d.
