MY PRE RACE ROUTINE & TIPS FOR 24 HOURS BEFORE A RACE - kit, running, food, travel!

Introduction

This tutorial outlines a pre-race routine and essential tips for the 24 hours leading up to a race, based on insights from Ben Parkes. Whether you're a seasoned runner or preparing for your first race, these strategies will help you optimize your performance and ensure you feel your best on race day.

Step 1: Prepare Your Gear

• Gather Running Kit: Make sure you have all necessary running gear ready. This includes:
  • Running shoes
  • Comfortable clothing suited for the weather
  • Any additional accessories like hats or sunglasses
• Check Your Race Number: Confirm that you have your race bib and safety pins ready to go.
• Pack a Race Day Bag: Include:
  • Water bottle
  • Energy gels or snacks
  • Change of clothes for after the race

Step 2: Focus on Nutrition

• Stay Hydrated: Increase your water intake to ensure you're well-hydrated. Aim for at least 2-3 liters in the day before the race.
• Eat Carbohydrates: Consume a carb-rich meal for dinner. Good options include:
  • Pasta
  • Rice
  • Potatoes
• Avoid Heavy Foods: Stay away from greasy or heavy meals that could upset your stomach.

Step 3: Get Quality Sleep

• Prioritize Rest: Aim for 7-9 hours of sleep the night before the race.
• Wind Down: Establish a relaxing bedtime routine to help you fall asleep, such as reading or meditating.
• Avoid Stimulants: Limit caffeine intake in the hours leading up to bedtime.

Step 4: Plan Your Travel

• Arrive Early: If traveling to a race location, plan to arrive at least a day in advance to acclimate and reduce stress.
• Scout the Course: Familiarize yourself with the race route, including start and finish lines.
• Check Weather Conditions: Keep an eye on the forecast to dress appropriately for race day.

Step 5: Mental Preparation

• Visualize Success: Spend some time visualizing a successful race. Picture yourself crossing the finish line strong.
• Positive Affirmations: Use positive self-talk to boost your confidence. Remind yourself of your training and capabilities.

Conclusion

Preparing for a race involves more than just physical training; it's about the right mindset, nutrition, and logistics. By following this pre-race routine, you'll increase your chances of a successful race day. Remember to stay hydrated, rest well, and keep a positive outlook. Good luck, and enjoy the race!