- Nothing New on Race Day: Race Day is not the time to experiment. Stick with the gear, clothing, and nutrition you’ve thoroughly tested during training to avoid surprises like chafing, stomach issues, or discomfort.
- Carb-Load Lightly & Eat Early: Start increasing your carbohydrate intake 1–2 days before race day to maximize your body’s glycogen stores. Focus on simple, low-fiber carbs like pasta, rice, bread, and fruit. On race morning, eat a light, carb-rich breakfast about 2–3 hours before the start to top off your energy without upsetting your stomach. Examples include:
- Oatmeal with honey or banana
- Toast with peanut butter
- Bagel with jam
- Banana & an electrolyte drink
- Hydrate in Advance: Drink water and electrolytes the day before. Sip water race morning, but don’t overdo it.
- Get There Early & Warm Up: Arrive 60–75 mins early. Do 5–10 mins light jogging and some dynamic stretches to loosen up your body and prepare it for your race.
- Start Slower Than You Feel: It’s easy to go out fast—hold back! Start slightly under the goal pace and build as you go.
- Fuel on the Go: Take 1 gel every 30–45 mins if you’re running 90+ mins. Wash down with water to avoid any stomach issues.
- Run Tall & Breathe Deep: Relax your shoulders, keep your posture tall, and find a breathing rhythm that is comfortable for you.
- Use Mental Milestones: Break your half marathon into smaller, manageable sections to stay mentally strong and focused:
- Miles 1–5: Settle in and find your rhythm
- Miles 6–10: Lock in the pace and focus on form
- Miles 11–13.1: Push, dig deep, and finish strong
- Prioritize Recovery: Walk, stretch, and refuel within 30–60 minutes. Your recovery starts at the finish line!
- Celebrate Big: You earned it! Smile for the photos, thank your cheer squad, and soak it in—you crushed 13.1!
Want to learn more about race day? Check out our Running Performance Clinic.
