Preparing for a Long-Distance Running Event
If you’re participating in an event or race, you’ll want to do everything possible to maximise your performance on the day. If you’re a regular runner, you’ll know that performance can vary significantly from day to day, and it's not always obvious why you perform better on certain days. In this article, we have some tips that can help you maximise your performance on the event day.
Meals running up to the event
Carbohydrates are important for building up your energy stores and helping your body recover from injuries. In the days leading up to the event, you should be getting the majority of your calories from high-quality sources of carbohydrates. Whole grains, fruits and vegetables are good choices for athletes preparing for an event; they will provide you with the nutrients needed to keep your body in top condition. However, avoid too much fibre the day before the event; stomach upset is something you want to prevent where possible.
Activity before the event
This is often a personal choice; some athletes prefer to rest before a big event and avoid all forms of activity, while others like to do a short run the day before. A short run can help to calm your nerves and keep your body supple. Do what you think is best for your body, and if you’re not sure, try both options for different events to see which works best for you. Other than a short run to stretch things out, the recommendation is generally to rest and conserve your energy in the run-up to an event. If you need to travel, try to do this a few days before, so you have time to rest in a hotel before the event and aren’t tired from the journey. Many running events have expos where you’ll need to pick up your bib, and you can browse various stalls with equipment, clothing and nutrition. These can be great for picking up a bargain, but you need to prioritise staying off your feet and preparing for the event. See what’s there in advance and visit one or two stalls, then get back to your hotel or home, where you can rest and prepare for the race.
Pack your equipment carefully
Participating in an event can be exciting or nerve-wracking, especially if you’re a novice or you’ve been working towards the event for many months. When packing your bag, ensure you’ve got everything and avoid adding anything new to your equipment at the last minute. Choose the carb drinks you’ve been using throughout your training, your stomach will be used to processing these, and they can provide you with vital energy when you’re getting tired during a long-distance event. Make sure you’ve packed the running gear you’re most comfortable wearing that suits the predicted weather conditions. Check your bag a few times to ensure you have everything you need; forgetting something can cause extra stress and might mean you have to rush to the shops at the last minute.
Get plenty of sleep
Head to bed early in the evenings running up to the event; catching up on sleep will help you feel more energetic and rested on the day of the event. Some athletes find it difficult to sleep the night before an event; this is completely normal; by increasing the amount of time they sleep in the days prior, they can compensate for a potentially rough night’s sleep before the day of the event.
Mental preparation
Some athletes find it helpful to prepare mentally before a race as well as physically. Mental preparation involves visualising the race and any obstacles that might get in your way. Think about the time you want to achieve and the sense of accomplishment and joy you’ll get from achieving your goal. Think about every mile and how it will eventually feel when you cross the finish line and a medal is placed around your neck. This visualisation and mental preparation can help focus your mind and push you through challenging moments during the race.
Participating in long-distance running events can be exciting and challenging; following the tips above can help to boost your performance on race day.