mudra-woman

om medallion

man-heart-centre

sweat dumell

Woman Bow

man ball

Leading up to Race Day

• Taper your training (your training schedule has done this for you!)
• Give yourself a break from any cross-training activities or major household chores
• Cut your toenails
• DON'T wear anything new on race day. This is not a time to try out your new running shoes.
• Check the weather forecast.
• Plan for all possible types of weather conditions. Make sure you have warm layers for warm-up and after the race...you will cool off quickly!
• “60-20-20 Rule” for nutrition (60% Carbs-20% Protein-20% Fat), especially the night before.
• Hydrate!!! Dehydration will affect everything on race day from energy levels to digestion.

Pre Race

• Wake up early enough to take care of anything, so as not to feel rushed.
• Don’t try anything new in your morning routine...activity or food.
• Resist the temptation to try the promo stuff in your race packs
• Pin your race number to the front of your singlet or t-shirt.
• Properly warm-up all major muscle groups prior to the race.
• Avoid high protein or high fat foods (can cause digestive problems during the race)
• Continue to drink fluids up to 15 minutes before the start of the race.
• Eat your final snack no more than 30 minutes before the start of the race.
• Use the bathroom just before race. Nervous energy increases frequency.

During Race

• Line up at the start line according to your expected pace.
• Don’t take off too fast and get caught up in someone else’s pace.
• Do not pass up any fluid station, even if you aren’t thirsty.
• Shake out your arms and shoulders throughout the race to avoid upper body tightness.
• Focus your mind on running with good form and remember to relax and breathe.
• Race day is the time to have fun and trust in the km`s you have logged...YOU CAN DO IT!

Post Race

• Stretch at least 20 minutes. Don’t get caught up in post race activities
• Visit the medical tent if you have excessive pain to muscles and joints
• Within a few minutes of finishing, grab something to eat.
• Do not even consider lying down...KEEP WALKING!
• Sign up for a post-race massage (if available).
• Pat yourself on the back!
• Walk the next day to promote healing, flush lactic acid out and gently stretch muscles