5 + 1 Tips For The Week Before Your Half Marathon
Final Preparation For A Long Distance Race
You have signed up for a race. You have been training for weeks, maybe months. Now your big race day is coming near and you might start to feel a little nervous. There's no need to panic, though. Here are some tips that will help you get to the start line in the best possible form!
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Time to taper
No matter how tempted you are to improve your pace a little more, now is not the right time to do so. The last week or two before your race, you should gradually reduce your milage as well as speed. This practice is known as tapering and is meant to help your muscles recover and rebuild. Avoid overexerting yourself. Instead, go for easy, short runs. You can also include other activities such as swimming or yoga. Avoid any unfamiliar exercises, though. -
Eat healthy, drink a lot
Healthy, balanced diet is a crucial part of every runner’s training plan. There’s no need to change anything as you get closer to your race, just avoid experimenting and eating anything unusual which could bring unwanted results such as a stomach ache, bloating or diarrhoea. Keep eating fresh fruit and vegetables, and drink plenty of water. During the last 2 – 3 days prior to the race, include meals rich in carbohydrates – pasta is a popular choice. -
Learn the route by heart
The more you know about the race, the calmer you will feel. Find answers to the following questions: How do I get to the starting line? Can I drop off my bag somewhere? What are the cut-off times? Are there any special rules such as no headphones? Where can my friends watch the race and where do I meet them afterwards? Also, memorise the route – know the locations of aid stations, remember every hill and every turn so that nothing can surprise you. -
Get your gear ready
There’s nothing worse than waking up on your race day and finding out your favourite running T-shirt is in the laundry. Prepare everything the night before. Check the weather forecast and choose your clothes accordingly. Make sure all your devices such as smart watch and headphones are fully charged. Inspect your shoes, running vest and other equipment you plan to run with. Don’t forget your gels, sunnies, sunscreen, … and your race bib! -
Sleep, sleep, sleep
Having enough rest close to your race day is more important than you might think so take it seriously. Getting a good night’s sleep the night before your big day can be hard, that’s why you should make sure you slept long and well enough two to three nights before. Aim for a regular bed time, cut out caffeine and alcohol, and take a nap during the day if you feel like it. -
Most importantly: have fun!
Running is an amazing hobby and half-marathons (like other races) are an unforgettable experience! Be proud of yourself for making it to the starting line and enjoy the run. Smile as you cross the finish line!