Half Marathon: Race Day
There is much to consider with race day assuming you have sufficiently prepared for the race. How much rest do you need? What is your cloths strategy? What do you eat pre-race, night before and morning of? The answers to all these questions can make or break your day.
Ideally you will have a good night rest for the 2 nights prior to the race as there is a study that shows the rest you feel more from 2 days prior than the night before. Most races will start at dawn, which means you are getting ready in the dark and usually colder than when you finish. Have a good plan to stay warm prior to race. Eating is a little tricky just don’t venture outside your previous diet, you don’t want to lose time because your running to the port-a-potty. The make-up of your pre-race breakfast should include simple carbs, protein and a little fat (so it tastes good). This will give your body access to immediate energy as well as stored energy from the protein and fat. More importantly drink plenty of water the day before and the morning of, simple rule of thumb is the same number oz of water as kg you are heavy per day.
My experience this last month was less than ideal, let me tell you what I did so you can avoid struggling through a long race. I drove 6 hours the day before and ate travel food. When I got to Moab I decided to camp, that’s what you do in Moab right? Wrong. Camping does not compute to a good night rest especially if you forget a pillow. I also ate hard boiled eggs and wheat thins for breakfast, not bad but not great. The only thing I got right was drinking enough water. After all of that I was feeling pretty good through mile 6 but at mile 8 I started slowing down and really struggled to finish the rest of the race. The good news is I finished without injury and I have the medal to prove it.
If you are already a runner or are thinking about starting it’s good idea to get a foot/ankle checkup. Call us today for an appointment at 505.880.1000. We take care of your feet…so that they’ll take care of you!
Mark Tenny, DPM
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