How To Prep For Race Day

October 16, 2019


Hi, Runners!


Do you have a race scheduled?  Here are some things I shared with my Pumpkin Runners that you can do to prepare yourself before any race to feel strong and have a steady mind going in to the event!


-Start hydrating seriously one week before your race! Don't wait until the day of to drink more water. Your time will improve if your body is nice and hydrated. Drink half your body weight in ounces (so if you weigh 150lbs, drink 75 ounces) and then maybe even tack on one more cup! 


-Eat every couple of hours the week before your race to make sure your body has enough fuel to finish your race strongly.  Hydrating and fueling begins a couple days before your race, not just the meal before. Think of healthy protein, fat and carbs at each meal and snack. Some examples of meals and snacks to help amp up your energy are:


Mexican scramble: 2 Eggs with 1/2 cup beans, tomatoes and 2 oz cheese

Pita pocket with 4 oz chicken, lettuce, tomato and honey mustard dressing

Smoothie with frozen fruit, 2 tbsp peanut butter and 1 scoop protein powder

4 oz Steak with half sweet potato and asparagus

1/4 cup Trail mix and half banana


-Sleep. Aim to get 7-9 hours of sleep a good week before your race.  That restful energy adds up to a powerhouse of a body!


-Stretch. Stretch your body out for 20 minutes every day, one week before your race. 


Ps- You should really be doing all of these things every day no matter what, but if you put forth laser focus on each one of these action steps one week before your big event, you're golden!  Happy racing!


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