There’s only three weeks left until the Taylor&Emmet Dronfield 10K. By now, you should be well on your way to going the distance, but no matter how much effort you put into training, it can be wasted if you don’t prepare properly for the day itself. This week, we’ve produce a quick guide to planning for race day…
Before the race
When it comes to your diet, carbohydrates are a key source of fuel.
Try to graze throughout the day, rather than eating a heavy dinner the night before. April 6th isn’t the time to try new foods or to skip meals – eat as you would do normally before a longer run. It has worked for you in training and will do so on the big day.
Make sure before you go to bed for that much needed sleep, you have your kit ready for race day. Lay out your running gear with your bib pinned to your top, prepare any food and drink and don’t forget to set your alarm!
Getting out of the car at 10am and running to the start line won’t be the most enjoyable way to begin your race. Arrive at least 30 minutes before the start to warm up, use the toilet and get yourself mentally prepared.
During the race
Don’t let the adrenalin rush catch you out!
As you stand at the start line, you will probably know the sort of time you are capable of and hope to achieve. If you glance at your watch a couple of kilometres in and think you are flying towards a personal best, be careful. Progress made at the start doesn’t always have a happy ending.
Make a conscious effort to pace yourself, even if that means holding yourself back. It will be a lot more fun sprinting to the finish line, than stumbling over it puffing and panting.
After the race
Once the race is over and you have collected your medal, it’s all too easy to get caught up in the buzz of the day. Make sure you take time to cool down and refuel.
It’s all too easy to cross the finish line and just stop to catch your breath. In order for your body recover and your heart rate to return to normal, try walking around for five minutes at the very least. Ideally, you should also stretch out your legs fully after the race.
You need to replenish the energy you have used whilst running.
Consuming something that contains healthy carbohydrates and protein is ideal, such as a sports drink or energy bar. Hopefully being organised on race day will help you stay safe and get maximum enjoyment out of the 10K.