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Go the Distance: 10 Things to Do Before Race Day

So you’ve signed up to run a 5K and race day is fast approaching. You’ve logged the miles and cleaned up your diet in preparation for the big day, but pre-race jitters are starting to catch up with you. No matter whether this is your first 5K or you’ve run several, race day can be both exciting and nerve-wracking.

Here are 10 tips that will help you minimize the stress and maximize the excitement on race day:

1. Get plenty of sleep.

To help combat pre-race jitters, make sure you get quality sleep in the days leading up to the race. Sleep deprivation has been linked to decreases in strength, low blood sugar and poor concentration.

Try to keep a consistent sleep schedule, even on the weekends. It’s also important to create a healthy sleeping environment by keeping your room cool and dark. If you’re having a hard time falling asleep at night, having a bedtime ritual is a great way to relax and unwind. Spend 20 to 30 minutes relaxing before bed. Reading a book, listening to soft music and taking a warm bath are great ways to prepare for a good night’s sleep.

2. Decrease your mileage during race week.

Fight the urge to increase your mileage the week of the race. You’ve already done the training. Pushing yourself hard during race week will only make you more tired and increase your risk of injury. You need to rest so your legs are ready to go the distance on race day. Instead of trying to squeeze in a last-minute long run or speed workout, go for short runs at a leisurely pace.

3. Fuel your body with the right foods.

As always, breakfast is the most important meal of the day, so don’t skip it the morning of the race. Try to eat two hours before the race starts and keep your meal simple. Eat a bagel with peanut butter, a bowl of oatmeal or a sports bar. In the weeks leading up to the race, avoid low-carb diets. Carbohydrates provide your body with the fuel it needs. Without it, your muscles will tire more easily and you may not have the energy to cross the finish line.

4. Drink lots of water.

Be sure to drink plenty of water in the days leading up to the race. You can anticipate sweating a lot during the race, so you need to start drinking water now. Drinking 16 ounces of water three to four hours before the race will help you stay hydrated while you’re out there pounding the pavement. Hydrating hours before the race gives your body time to process any extra fluids. It also leaves plenty of time for you to use the restroom before the race starts.

5. Run the route before the race.

If possible, do some of your training on the route where the race will take place. This will help you get familiar with the course’s curves, hills and mile markers. If you can’t run the route before the race, obtain a map of the course.

6. Get ready the night before.

Lay out what you’re going to wear on race day the night before. If you already picked up your registration packet, also lay out your bib number, timing device and anything else you plan to bring or wear to the race. This will help you get ready faster in the morning. You will also be less likely to forget anything important.

7. Arrive early.

Once race day arrives, there will be a lot of things that will have to be taken care of before you line up behind the starting line. Parking, picking up your race day packet, waiting in line to use the restroom and warming up are some of the things that will be on your to do list, so arrive early. Try to get there an hour before the race starts. You may also want to add an additional 30 minutes to your commute time for potential traffic delays.

8. Warm up.

Don’t forget to warm up about 25 minutes before the race begins. While warming up may be the last thing on your mind once the adrenaline starts pumping and the pre-race jitters start creeping in, it’s important to get the blood flowing. A short jog before lining up will help prepare you for the physical demands of the race and makes you less prone to injury. Also be sure to gently stretch any tight muscles after you warm up.

9. Don’t start out too fast.

Studies show that running the first mile more than 6 percent faster than your race pace goal reduces performance considerably. They go on to show that almost all runners who ran faster than 6 percent of their race pace goal didn’t even finish the race. Start at a conservative pace and build up your effort as the race progresses. When you start out too fast, you risk fizzling out after the first mile. Aim to finish the second half of the race faster than the first.

10. Enjoy the post-race high.

You did it! You conquered the distance and are now experiencing the exhilarating post-race high. Keep the momentum going and stay motivated by signing up for your next race.

If you’re ready to go the distance, Tanner Health System’s Get Healthy, Live Well is sponsoring the West Georgia Track Club Inaugural Road Race on March 12. The road race, which includes a 5K and 10K, will begin at 8 a.m. You can register for the race online through 5 p.m. on March 11.

Do you want to sign up for your first race, but need a little help getting 5K ready? Get Healthy, Live Well’s Move It Mondays program will help you reach your goal in just eight weeks. The program includes weekly group sessions featuring a combination of walking and running.

The next session will begin this summer. For more information about Move It Mondays, call 770-812-9871.

Get Healthy, Live Well




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