It’s race day! You’ll properly be feeling a mix of emotions nerve, excitement, fear or all of the above and more rolled into one. Here is some tips to get you to the starting line of the half marathon feeling calm and relaxed.
Get up early and leave plenty of time for breakfast and to get to the start. The last thing you want to do is rush to the venue. Go through your race details of where to drop your kit off and where the starting pen is. Have one last look at the course details including water stations.
Do a last minute check of your kit bag make sure you have your shoes, clothes, race number with safety pins attached, timing chip if not already attached to your shoes, water bottle and food. Make your kit bag has extra layers for after the race and some dry clothes encase it’s a wet race.
Two – Four hours before the half marathon:
Eat your breakfast you’ve had before don’t try anything new, you don’t want an upset stomach. Try to eat 2‐4 hrs before the starting time and aim for 1000 calories. Eat a combination of simple carbs with some protein for example bread/bagels, cereal, nut butter, low fat yogurt, or milk. If you can’t stomach food try a fruit based smoothie.
Two Hours – Thirty minutes before the half marathon:
Have a pre-event massage 2 hr ‐ 30 mins before the race. The massage should be light and up-tempo to aid the runner in getting their muscles warm and ready for the race. The theory is to increase the blood going to the muscles. It also has been suggested to improve focus and relax before the race. The practitioner can also help with some dynamic stretches. It should not be used instead of a good warm up and stretches but to complement it. If you want some more information about how sports massage can benefit you check out my blog post on Sport Massage.
Up to one hour before the half marathon:
Keep your fluid intake up and drink 500‐700 ml up to the hour before and then no more than 200ml 30 mins before. While you need to make sure your properly hydrated before you start you don’t want to overhydrate or have to stop and take a pit stop mid race.
Thirty – forty-five minutes before the half marathon:
Have a good warm up and stretch. Never stretch cold muscles always go for a light 5-minute jog before hand. Do the same warm you are used and get into your normal pre race/run routine. For more tips on advice on warming up check out my guide to the importance of warming up.
Up to thirty minutes before the half marathon:
Drink around 200ml this will be your last main fluid intake till the start of the race.
Twenty to thirty minutes before the half marathon:
Go to the start early hand in your kit bag and have an old tracksuit or old foil blanket, to stay warm at the start but something you can just get rid off. Get to the pen 30‐20 mins before the start so you know you don’t have to rush or add any extra anxiety.
Two minutes before the half marathon:
Leave it to the last few minutes to take your old kit off.
Most importantly enjoy the Half Marathon!!
You can download this guide at: The A State of Health Clinic’s Website.