After months of training, the big day is finally almost here. The 24 hours before a race have a big impact on your performance, so you’ll need to get your body ready for the miles ahead. Whether this is your first race or your hundredth, here are a few things you should do to prepare.
1. Stick to Light Exercise
The last thing you want is to tire out your legs before you even start the race. You’ve been training for months, and now it’s time to take it easy and reserve your energy. On the day before a race, stick to a light, short jog and stretching to keep yourself limber. The morning of, go on a brisk walk and spend time stretching or doing yoga to prepare for the run.
2. Load Up on Healthy Carbs
Eating too close to race time could upset your stomach and lead to cramps during the run. Avoid eating a large breakfast on the morning of the race; instead, have a light meal two to three hours before race time. The day before, aim to make lunch your last big meal of the day and pack it full of complex carbohydrates. Complex carbs like whole grains and vegetables will give your body the energy it needs to conquer every mile.
3. Hydrate
Drinking too much water during your race could leave you feeling less than stellar and affect your race performance, so you should start hydrating the day before to make sure your reserves are up for the long run ahead. Make sure you hit your recommended fluid intake the day prior to the race. Drink about a liter of water the morning of, but stop drinking an hour before the race starts. During the race, sip water as your thirst dictates but avoid too much fluid at once.
4. Review the Course
If the course map is available, take one final look at it before the morning of the run. Are there any potholes, cracks, or other obstacles to look out for? Is there a big hill that’s going to require a little extra energy? Getting familiar with the route before you start will help you pace yourself, prevent injuries, and stay confident on race day.
5. Pack a First Aid Kit
Make sure a blister doesn’t cramp your style by packing a runner’s first aid kit the night before. If you’re running a road race, you’ll only need a few essentials because the race organizers should have first aid tents. Stick sports tape, moleskin patches, antiseptic wipes, and electrolyte tablets into a small running pack so you can handle minor injuries and dehydration on the go. If you’re a trail runner, you may need a more extensive kit.
Be prepared for any injury, not just minor ones, by identifying where first aid services will be located during the race.
6. Get a Good Night’s Rest
You want to be feeling your best for the big race, so make sure you get plenty of sleep the night before. If you know race day jitters will keep you up, start watching your sleep a few days in advance to minimize the impact. While one restless night won’t tank your race time, several in a row probably will.
7. Think Ahead
If you’re like many runners, you’re thinking about your next race the moment you cross the finish line. If you live for personal bests, start thinking about your next running goal. Maybe you’ll start training for a marathon, or expand your athletic horizons and go for a triathlon. No matter your goal, you can find races around the country to keep you moving forward.