Running News Daily

Race day for newbies

A beginner's guide to feeling like a pro at your first race.

For experienced runners, “race day” is a familiar term consisting of a particular routine, diet and lots of emotions. For beginners, race day can be overwhelming and may make you feel stressed or even helpless. Every runner has a different routine developed over numerous races, experimenting with what works and doesn’t work for them. But beginners have to start from scratch to get their first race day under their belt. Here are a few tips to keep in mind heading into the competition.

Prepare beforehand

Road races typically take place in the morning, calling for an early wake-up. Being nervous or excited can make getting to sleep the night before pretty difficult, so remember that banking sleep throughout the week prior is the most important for getting you rested and recovered.

Check the weather and choose what to wear the night before; it’s better to be over-prepared, with extra layers and a change of clothes for after the race. You can’t outrun the sun: don’t forget your sunscreen, hat and sunglasses, even on a cooler day. Longer layers or gloves that you don’t mind tossing away mid-run will allow you to be more comfortable on a brisk morning, especially while standing around waiting for the starting gun to go off. Most races provide food post-race, but it doesn’t hurt to pack a snack just in case!

Pick up your race kit

With registration, you’ll receive a race kit, a package that includes your bib number and a timing chip that you safety-pin to your shirt. Your bib number is an important piece of identification for time tracking and emergencies. Some events offer race kit pickup the day before or a few days before the competition, allowing you to worry about one less thing when race day comes around.

Arrive early

If you plan to pick up your kit on the morning of your race, give yourself a bit of extra time. Stressing about parking and rushing to use the washroom before getting on the start line are the last things you want to be doing. Aiming to arrive 60 minutes prior to your race should give you plenty of time to get settled in while still leaving room for a good warmup.

For big-city marathon events, you may want to give yourself up to an hour and a half to accommodate for slow-moving crowds and long lines for the porta potty.

Warmup

More often than not, beginners focus on building distance and consistency in preparation for their first race. At these lower intensities, warm-up isn’t usually a major part of their routine. On race days, however, warmup becomes especially important because the intensity of the race will be much greater than your daily runs. Additionally, commuting to the race venue the morning of, or even the day before if it’s particularly far, can cause your legs to feel heavier or stiffer than usual.

A warmup as simple as a light five-minute run and a few dynamic stretches, such as leg swings, hamstring scoops and skipping with arm circles can make all the difference in activating your muscles pre-race.

Fueling

Figuring out what meal to eat and how close to the race you can stomach it is a continuous learning curve for runners. Try to adjust your body in the weeks leading up to the race to handle food within two hours of your run so that you can avoid racing on an empty stomach. Plan for a carbohydrate-focused meal such as oatmeal, yogurt or toast about three to four hours before your race, and add a light snack, such as a granola bar or banana, about two hours out.

Don’t forget to keep sipping water throughout the morning prior to the race to stay hydrated. Experimenting with coffee on race day is probably not the best idea; only drink it if you know your stomach can handle it!

Personalizing your race

Listening to music, wearing a watch or carrying a water bottle are all completely up to you; whatever will make you run faster or more comfortably. Most events have water stations scattered along the course to keep you hydrated throughout. Having an energy gel or two on hand may also give you the boost you need by replenishing your carbohydrate stores, especially for distances over 10 kilometers.