The Ultimate Pre-Race Checklist

The Ultimate PRE-RACE Checklist M The Week Before Avoid buying new gear > You want to give yourself time to break in shoes and clothes so there are no surprises on race day. Get to know the route > Head to the race location to prevent getting lost on the big day. FINISH MEDICAL STATION O HYDRATION STATION Bonus: Drive along the route to familiarize yourself with every twist, turn, and hill. Stay off your feet > Give your feet and legs a breather and save intensive chores or errands for after the race. Eat safely and well > In the days leading up to the race, avoid new foods or anything that may give you an upset stomach. The Day Before Prep your gear Breathable shirt Lightweight shorts or pants Comfortable socks Running shoes Bib Timing chip Sunglasses 00000 Hat Sunscreen Anti-chafing stick Nutrition bars, gels, other high-carb snacks Charged mp3 player Running watch Water bottle/hydration system Cash for post-race snacks and memorabilia Identification Fanny pack for phone, music, keys, and other essentials Forage, don't feast > Stay away from heavy meals. Eat carbs in small amounts throughout the day. zZ Set your alarm. Get at least 8 hours of sleep. Race Day Fuel right > Avoid heavy meals at least 2 hours before the race. > Don't go overboard on hydration; cut off the H,0 guzzling 30 minutes before the race. BREAKFAST AT 5 AM STOP DRINKING AT 7:30 AM RACE AT 8 AM Too much water may mean Ilots of bathroom breaks or an uncomfortable stomach. Pre-race breakfast ideas Eat at least 2-4 hours before the race. PEANUT BUTTER ENERGY BAR Slice of toast or half a bagel with a little peanut or almond butter Energy bar (look for one with easily-digestible carbohydrates) Oatmeal topped with fruit Avoid high-fiber and high-fat foods Fruit and yogurt smoothie Show up early Arrive at least 1 hour early to allow time for a bathroom break and warm-up. Make sure to account for race-day traffic. Protect your skin Apply sunscreen. Cover trouble areas (like thighs, feet, and around sports bras) with an anti-chafing stick. Line up early START Avoid rushing to the start line. Mid-Race Keep energy levels up Aim to consume 30-60 grams of carbs per hour. ENERGY GEL 1 medium banana 1 energy gel 3 dried figs BABY FOOD PACKET 4 cup dried cherries 1 baby food packet Fix problems before they get worse > If you run into a loose shoelace, take care of it sooner rather than later. Start slow > Run the first 10 percent of the race slower than your normal pace. It'll help store energy for the final stretch. Be cautious > If you need to slow down, cut your pace gradually and move to the right side of the road so you don't cut anyone off. When you've already put in months of training, it's often easy to forget the small things. By checking every box and preparing yourself for every turn, race day will run just a little more smoothly. runnersworld.com • precor.com • marathontraining.tv therunnersguide.com bbcgoodfood.com • womensrunning.competitor.com • nutritiondata.self.com myfitnesspal.com • greatist.com happyfamilybrands.com Brought to you by: FIX START