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ZONES Marathon Training Sharing #11
Final Count Down
Race preparation – key points to a stress free race
- Keep yourself as stress free as possible
- Make sure you are familiar with the race route
- Make sure you make a checklist and pack your gear at least a day before
- Have a good meal and hydrate well early the day/couple of days before
- Use the restroom before you leave
- Make sure you leave to race early to avoid any delays
months of preparation, you’ve finally made it to the last few days
counting down till the big day. Here are some tips to remember:
is important to trim your toenails or it can catch part of a sock or
push against the front of running shoes and prompt blisters. Make sure
you check and prepare your running clothes, shorts and a singlet will
be sufficient. Avoiding clothes with lots of contact with skin, which
can cause abrasions mid-race.
your running shoes to make sure that there isn’t any debris stuck in
the soles and that the laces are still in good condition and not
frayed, in case they break during the race.
the day before the marathon, try to stay off your feet as much as
possible through the early evening before you go to bed. You want to
have "fresh" legs. If you’re going to do an easy run, do it early in
the day. Drink throughout the day and into the evening. Drink until
your urine is clear. If you’re urinating every hour, you’re well
out your clothes. If you already have it, pin your number on your
shirt. Make sure you have secured your race number according to race
rules. Make sure if you are using safely pins not to have metal exposed
to your skin. Put your socks in your running shoes. Lay everything out
on the floor, starting from your head down so you won’t forget
anything. Make sure you pack all other gear that you will need such as
anti-chafing stick, gels, fresh clothes and slippers.
your alarm to wake up early so you have plenty of time before the race,
including your running watch and the radio alarm. You need to be awake
and alert and it’s also important to get your body functioning. Don’t
worry if you can’t sleep well. You should have slept well in the two
night’s prior. Pre-race jitters are common. The harder you try to fall
asleep, the more you’ll stay awake.
race morning, eat a light meal, 2 - 3 hours prior to the race. Bread,
water and non-acidic fruit like bananas are popular choices. Avoid
dairy products, fried foods or anything you are not accustomed to
eating at breakfast. Pick up your gear bag and leave for the race
giving yourself enough time to park, check on details, warm up and get
ready to run.
a water bottle on the way to the race and sip a little often until the
entire bottle is finished before the race starts. Find the location of
the restroom facilities as soon as you arrive at the race start to
avoid the last-minute rush and long lines. Nervousness may lead to
several visits. Get in line early, there's usually a crowd.
most important thing to remember is that race time is the time for
tried methods, foods, shoes, and equipment. Never try anything for the
first time in a race.
You are responsible for yourself and your property for all Team FatBird
run sessions. Team FatBird and its members shall not assume
responsibility or liability for any loss of property, injury, damage,
accidents, death during the runs.