The time has come. Your race is right around the corner and it is time for the final stage of preparation. There are only a few weeks until race day. These 2-3 weeks are just as important as the previous stages of preparation. These helpful tips can ensure a successful and enjoyable race.
Assuming that you have been preparing appropriately for your race, you have been gradually increasing your running distance, close to that of the length of your race. Now is the time to taper your mileage in order to allow your muscles, joints, and other tissues to recover and rebuild. 2 to 3 weeks prior to race day, reduce your mileage about 20 percent. 1 week prior to your race, running distance shoulder be half to two-thirds of your highest mileage ran. Two days before the race should be rest days, however some find it helpful to run 2 to 3 miles each day to help calm your nerves and potentially allow for better sleep prior to the race.
Maintaining a balanced diet high in lean protein and moderate carbohydrates is necessary during your initial stages of race preparation all the way through race day. This replenishes energy stores and rebuilds the broken down tissues that high levels of activity lead to. Prior to your race, drink plenty of water and avoid overeating. Refrain from alcohol and caffeine consumption as this can lead to dehydration and/or loose stools.
Days before the race, nerves can play a significant part. Many people struggle to sleep the day before a race. This is not uncommon and will not ruin your race. Avoiding caffeine and staying active, even with a couple mile run, can assist in catching some Z’s. Do your best to get adequate amounts of sleep the week leading up to your race.
If you are running with a partner, coordinate times to meet and go through the course map together ahead of time. If you are running a virtual race, plan your course ahead of time. Find a new and scenic route or go with something comfortable and familiar. Either way, have a plan. If not running virtually, review race start times and locations at least a day or two ahead of your race.
Lastly, check your tires! Are you in need of some new shoes? Race and marathon running preparation taxes shoes significantly. Running on sturdy shoes that fit well and are not worn out prevents excessive stress to your feet and can avert pain and injury, often requiring weeks of recovery.
