8 Half Marathon Race Day Tricks to Really feel Your Finest From a Working Coach

Ask any skilled runner for his or her finest race day ideas and it virtually at all times consists of “don’t begin too quick” and “don’t attempt something new on race day”.

Whereas these two ideas are critically essential, they skip over an entire host of different errors which we’ve all needed to be taught the exhausting means and thus perhaps block out, not relaying them to you.

8 Half Marathon Race Day Ideas

These operating ideas apply whether or not you’re operating a 5K, 10K, half marathon, marathon or extra!

I really like that we regularly need our half marathon race day tricks to be drastically completely different than our newbie 5K ideas.

Most likely as a result of we’ve put in a lot extra work than after we crossed that first 10K end line, however the fact is a variety of issues stay the identical!

Race Day Tips

Except you like to be taught issues the exhausting means, listed below are 8 errors to keep away from for an important race and virtually all of the following pointers have an extra article that dives in to element.

Discover the one you’re most involved about and get all of the tricks to have your finest marathon morning.

Mistake 1: Massive Pre-race Dinner

Let’s begin with what we do the night time earlier than the race, which may derail us.

Learn all concerning the 7 carbo-loading errors right here to completely perceive this idea.

In it’s most simplistic phrases, cease signing up for the all you may eat pasta dinner. It’s often an excessive amount of meals, an excessive amount of fats and never the way in which you usually eat.

Over consuming means all that meals could make you are feeling sluggish within the morning or impair sleep as your physique works to digest issues it’s unaccustomed too.

“Extra marathons are received or misplaced within the porta-toilets than they’re on the marathon…” – Invoice Rodgers

Touche Invoice, touche.

Mistake 2: Sophisticated Layers

Subsequent up is what to recollect on race morning: throw away garments.

Vitality is wasted shivering whilst you wait initially line. At all times bringing a number of layers which you could toss within the donation piles because the countdown to racing begins.

Now that you’ve got garments you may toss initially line, take into consideration what you’ll really feel like as you heat up in the course of the race.

  • Keep away from tying something round your waist, the additional materials will change into irritating because the miles progress and you start to fatigue.
  • Decide up an inexpensive pair of gloves and lengthy sleeve shirt from Goal or Salvation Military, the couple of {dollars} is price the additional consolation {lesson I’ve realized the exhausting means repeatedly…bear in mind the Las Vegas race the place I used to be really selecting up folks’s throw away garments to placed on it was so chilly?!}.
  • Rubbish luggage are additionally the simplest option to preserve heat and repel water if it’s raining!
  • Double verify something with zippers to make sure it received’t rub or trouble you on race day.

race day tips

Mistake 3: Underestimating Chafing

On regular days a little bit anti-chafe pores and skin lubricant in your thighs in all probability does the trick, however on race day it’s time to almost bathe within the stuff.

Your gait and stride usually change later within the race as a consequence of new ranges of fatigue.

Clothes can also change into extra moist than regular from sweat.

These two components make it essential to lubricate toes, heels, legs, below arms, across the waistband and males get these nipples. Male runners usually discover it’s essential to put on band aids for extra safety {a clumsy band assist is means higher than a bloody shirt}.
Bloody nipples from running

Mistake 4: Skipping Electrolytes

Hydrate, hydrate, hydrate. We’ve all heard the by no means ending tales about how efficiency declines with dehydration, however equally essential is preserving electrolytes balanced.

Choices embody taking one thing like SaltStick previous to the race {particularly nice possibility for decent races or heavy sweaters} or alternating every water cease with sports activities drink and water.

Learn extra about how electrolytes assist runners.

Mistake 5: Ignoring Pre and Put up Race Gasoline

Nerves and adrenaline usually trigger many to really feel a little bit queasy or on the very least completely not hungry on race morning. Skipping out on breakfast places you at an obstacle earlier than you even cross the beginning line.

{Discover out your finest pre-race breakfast choices}

As a result of coaching runs are sometimes finished at a decrease depth the physique depends extra on fats shops than available carbohydrates, permitting many runners to skip pre-run gas throughout coaching and but bonk on race day with out it.

If you happen to begin the race in a carb depleted state the scary “wall” is more likely to occur.

Bananas are an important possibility for settling an upset abdomen and occur to be an important pre-race supply of gas. Topped with a little bit nut butter it’s an possibility that works for a lot of.
pb and banana

Put up-race runners as soon as once more discover themselves simply skipping meals as their starvation ranges are typically overshadowed by fatigue or warmth.

Nonetheless, the physique must be replenished to make sure you begin the submit run restoration course of and might in fact then absolutely bask within the pleasure of what you’ve simply finished!

Strive simply getting a number of bites of no matter is obtainable, together with an electrolyte drink…perhaps not a lot the donuts or cookies.

Save the enjoyable for the celebration meal. Discover out what’s finest to eat to kick begin restoration.

Mistake 6: Clock Watching

Whereas we regularly have a PR (private report) purpose in thoughts, I’ve discovered that by specializing in how you are feeling as a substitute of the watch you usually run a greater race.

You may PR unexpectedly since you don’t maintain your self again otherwise you may run a slower race, however know that you just did your finest as a result of it was all the hassle you had out there.

Ideas for pacing your marathon >>
Selecting the correct purpose race tempo will help >>

Able to have your finest race? Keep away from these 8 widespread errors #runchat Click on To Tweet

Mistake 7: Not Asking Household for Help

We regularly really feel like our coaching alone takes up a lot time that we shouldn’t ask for something extra. However constantly I hear (and have skilled) my athletes say that nothing gave them an even bigger increase than coming upon a good friend, husband or little one in the course of the race.

Whether or not you cease for a hug or simply know they’re there rooting you on, it places some additional oomph in your step if you is perhaps able to decelerate.

Ship them these nice race signal concepts >>

Mistake 8: Not Prepping Mentally

First up is getting settled by yourself race plan and never permitting your self to be swept up within the begin line pleasure, pushing your tempo.

As a substitute, don’t fear about these passing you initially by specializing in the long run with concepts like “I’ll pace up on the midway level, if I nonetheless really feel good”.

In longer races (half and full marathon or extremely occasions), feelings and fatigue play a serious position in deciding how you’ll really feel crossing the end line.

Highs and lows are virtually inevitable, however within the low moments switching to concrete issues similar to your operating kind will help carry you again to the second and assess the way you’re actually doing.

For me it’s additionally been studying to embrace discomfort…exhausting, however worthwhile!

“Chances are you’ll suppose that consolation results in happiness. It doesn’t.
Happiness comes from development and feeling like you’re making progress.”
– Michael Hyatt

Just a few different psychological race day ideas:

  • Follow gratitude in the course of the race – reaching to say thanks will completely assist pull you up
  • Bear in mind that is alleged to be enjoyable!!!
  • Take a second to connect with a runner round you, generally the shift in perspective is all you want
  • Begin utilizing mantras – they work!

Searching for extra marathon preparation:

What race day errors have you ever realized the exhausting means?

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