Countdown to race day
The week before
If your race is longer than 90 minutes, for example a marathon or half-marathon, it's recommended that you follow a programme of carbohydrate-loading in the last three days before the race. This means reducing your training and increasing the amount of starchy foods you eat.
Drink enough fluids in the week leading up to the race and in particular the day before the event to ensure that you are properly hydrated.
Work out your travel arrangements well in advance of the start and aim to be there an hour early. If you drive, work out where to park in advance and estimate the distance and time to reach the start.
Make sure you look after yourself to avoid a last minute cold. Eat healthily and get plenty of sleep. Try to get a good night's sleep two days before race day as the night before you may not sleep very well if you are nervous.
The day before
Go for a short, slow jog the day before the event to relieve tension and get rid of any pre-race anxieties. This will also help you to sleep.
Pack your bag so you're not rushing around last minute. Pack clothes for different weather conditions and take all of your running essentials - race number, Vaseline, energy bars/gels, drink, sun cream, change of clothes, tissues, safety pins, plasters and timing chip. Pack something warm for standing in at the start. Lots of runners use old T shirts, or make holes in dustbin liners as they are easy to tear off later. If you use a GPS watch or run with music, make sure these are charged and packed in with your kit.
Make sure you have arranged where to meet up with friends and family afterwards.
The night before, eat a meal that is high in carbohydrate with a little bit of lean protein, such as pasta with salmon. This is important for maximising glycogen in the muscles. Glycogen is the body's main source of stored energy. It's converted into sugar (glucose) for energy during exercise.
Don't worry if you sleep badly – this is natural with pre-race nerves. The adrenalin will get you through on the day!
On the day
Make sure you eat something - even if it is too early for you to feel hungry. Eat a light meal consisting of foods that you have eaten previously before a run. Drink some water or a sports drink, whichever you use consistently. Stick with what you've used before.
Apply Vaseline to any areas where chafing occurs - under the arms, bra band, toes, groin etc. Be careful not to apply too much to the toes as this can make them slippery which could cause blisters. If you suffer from 'jogger's nipple', use plasters or surgical tape to prevent soreness and bleeding.
Run in something comfortable that you have worn during training. New kit may cause chafing, blisters or general discomfort.
The first few miles can be very crowded. Many people tire themselves out by dodging in and out of runners because they're behind on race plans. Try to maintain a slow, even pace and enjoy the event.
Use mile markers as a reminder to review how you are feeling, your posture, breathing and pace.
Drink plenty of fluid and eat something as soon as you can after crossing the finish line. The sooner you eat, the quicker you will start to recover. Choose something easy to digest, such as a banana.
Publication date: June 2009
