Whether you are a beginner runner on a 5km or 10 km run or a seasoned marathon runner, there are many things you need to do to get your body race day ready. Here are some tricks and tips from the experts to help you to do your best run ever.
While it is essential to load up on carbs on the days leading up to a race, don’t overload your body the night before. You should be getting 65-70% of your calories from carbohydrates before the race. Start three days before the race day and eat regular-sized portions of healthy, whole foods that are high in carbohydrates. Avoid too much pasta the night before. Too many carbs the night before race day will lead to stomach issues and a bad night’s sleep.
While we would always recommend whole foods that are high in fiber, we don’t recommend them just before a run. Running gets the juices flowing and you may find that you need to go to the bathroom more than usual anyway. Eating too much fiber before a race can only encourage this and there aren’t always bathrooms when you need them on a run. Just for the last few days before a race, stick with low-fiber foods.
Don’t get Adventurous
While trying new dishes and restaurants is usually a good idea, steer clear of the unknown just before a race. You can’t risk getting a tummy bug or eating something that doesn’t agree with you. Keep your meals super simple and, where possible, eat at home to ensure that you don’t get sick.
Water, water everywhere
Hydrating isn’t about drinking water before or during the race; it’s a much longer commitment than that. For three days before the race, drink as much water as you can. You should be going to the bathroom far more frequently and, when you do, your urine should be completely clear. If there is any color in your urine, you need to be drinking more!
Ensure that your gear is ready and that you have worn this gear before. Even a new running shirt can cause chaffing on race day if you haven’t tried it out. Keep your toe nails short and ensure that you have a groovy race mix on your MP3 player and that your heart rate monitor is set.
What you eat and drink before race day could make the difference between the best run of your life and the worst. Make sure you have enough energy, are well hydrated and avoid the ‘runner’s runs’ by using common sense and sticking to the things you know.
For the best selection of heart rate monitors, go to Healthcheck Systems.