Training for an event is just one component of having a successful race.  With the Kaiser Permanente San Francisco Half Marathon and 5K Fun Run being held this Sunday, February 7 in Golden Gate Park I’ve complied some tips that will help you in the days and hours leading up to your race.

The Week Before

• Take it easy –  Cramming last minute runs to meet any mileage deficit is a short cut to injury.   Plan a few 4-6 mile runs at an easy pace.
• Hydrate – Most of us are sorely dehydrated so aim to drink enough this week.  Have one glass right when you wake up, another with each meal and snack and carry a 24oz bottle with you during the day will ensure you are drinking enough.
• Eat well but not too much – you don’t need to carbo load the entire week.  Eat reasonable portions and be careful of extra snacking.  In most cases you rmileage is reduced this week and you aren’t burning enough to justify the monster burrito you normally enjoy a few times a week.

The Night Before

• Make ‘you’ on the floor – lay out your clothes on the floor as if you were wearing them.  Pin your number to your jersey, lay your water bottle and Gu out, set your hat or headband, get your Body Glide and any other items you  need.  This not only helps with pre-race jitters but it makes sure you aren’t forgetting something.  Races start early so a lot of people are fuzzy at 4:30am.
• Eat Dinner Early – Think like a retiree in Florida and plan your meal for around 5:30pm.  This will give your body ample time to digest and enable the “elimination” function of our body to work properly.  Please just trust me on this.
• Skip the Beer – The most reasonable reason to do this is because alcohol is dehydrating.  Save the beer for your post race meal.  It will be the best beer you’ve ever had!

Race Day

• Don’t Rush – In the flurry of getting dressed and on you way to a race you may forget something.  Take your time, double check you have everything you need.
• Eat Breakfast – This is not the time to skimp on your eating.  I normally eat a bowl of oatmeal with some dried cranberries, a dash of cinnamon, some honey and about 10 almonds.   I will also eat a banana during the drive or at the race.   The key is to experiment while you are training to find out what meal works best for you.   A friend of mine has 2 eggs over easy with toast.  It’s not the typical runner food but it works for her.
• Raise a Glass – of water that is.  One more before you hit the road!

At The Race

• Hit the Potty – Even if you don’t have to go right now, get in line.  Odds are you will have to when you reach the front.
• Hang Loose – Find a spot to sit and relax.  Don’t roam aimlessly.
• Hit the Potty Again- About 20 minutes before the race, get back in line.  Again you can just trust me on this.
• Warm Up, Or Don’t – Many runner warm up before a race.  Personally, I feel that’s what the first 2 or 3 miles are for.  Your choice.
• Line Up Properly – Don’t get in the 8 min pace corral unless you are at that pace.  It’s just annoying when you can’t keep the pace and people have to run around you.

Let the Race Begin!  You’ve trained and are properly prepared for this moment.  Start out easily and enjoy this experience.  Even if you are a seasoned runner, there is nothing like the thrill of being in a race. Have fun!

Now go run!

Keli 🙂