ROSIE - Race Preparation

I’ve done my fair share of races; marathons, half marathons and 10kms and it’s taken me that many to get my race preparation down pat. It’s a fine art and I think it’s really trial and error to find out what suits YOU. The below is mainly geared towards running but really it can be applied to anything; running, cycling and triathlons and for any real distance. Remember, these are MY tried and tested ways to ensuring you’re all prepared for your race, they may not work for you! But at least you will get some ideas…

- Footwear
This is key for ANY race and is probably the most important aspect. You MUST wear in your running shoes. Don’t get a brand new pair of shoes just for your race; you don’t want to get half way and have to pull out because of blisters! Make sure they have had lots of mileage and are comfortable. Check the laces aren’t frayed the day before the race and make sure they’re dry when you start… wet trainers are a sure fire way to get blisters!

- Music
If you run with music, then make sure you have your play list ready. Something pumping, music you like to run to. Make sure your ipod or whatever you run with is all charged up, there’s nothing more annoying than the battery running out just as you start.

- Clothes to dump
If you do a race in any time other than the summer (even then you can’t guarantee it’s going to be warm), I think it’s really important to wear a couple of extra layers you don’t mind losing. Every race means hanging around at the start and you don’t want to get cold before you start; it makes the first few miles hell on earth as you warm up. An old pair of trakkies and old jumper you can ditch just before the gun goes makes all the difference, just dispose of them sensibly (i.e. don’t just leave them on the road).

- Running clothing
Again, don’t buy fancy new clothes for your race. There’s going to be hundreds of other people and no-one’s going to pick you out of the crowd if you’re not wearing the latest gear! Wear things you know are comfy and that you regularly run in, things that aren’t going to chafe and rub. Also wear layers you can shed; even a cold day can turn warm when the sun comes out and you don’t want one thick layer that you can’t take off. Things you can roll up and tie round your waist are ideal.

- Safety pins
For your running number! Many races won’t let you start without your number being visible; something simple like this could scupper your race!

- Timing
If you’re really focussed on your time, remember that the official race clock starts when the gun goes. However, unless you’re an elite athlete, you’re unlikely to be at the front of the pack. Start your watch when you go over the line (which could be 10 minutes or more after the gun goes if it’s a big race) and when you cross the finish line, that way you get your “proper” time rather than your “official” time. Even if you have a chip on your shoe, it’s nice to know your time as soon as you finish, rather than when the results come out.

- Breakfast
Breakfast is always a tricky one on race day. Chances are you’re a bundle of nerves and don’t really feel like eating at all. Treat it like a normal day with a long run. Have the breakfast you would normally eat and have a light snack about half an hour before you start (a banana or something). Don’t change your breakfast for race day (it may not agree with you) and certainly don’t go for a full English!

- Eating on the run
Anything over 90 minutes and you will find your glycogen (fuel) levels in your muscles will start to deplete. You don’t need to take a shopping bag round your race with you but a couple of snacks may help. I find jelly-beans are fab for a quick sugar release. Again, DON’T try anything new whilst you’re running. There are loads of energy bars and gels you can buy; fantastic if you like them and use them regularly but I find they make my mouth taste gross and I don’t like them.

- Toilet stops
If you’re anything like me, you need to go to the loo at least 5 times before the race starts. Don’t let your bladder fool you; it’s pure nerves. To save your sanity, go only once, that’s all you’ll probably need. Sorry to be crude but if you can get a number two out, so much the better. If you find you a desperate for a wee or more during the race, simply stop. There’s nothing worse than running with a full bladder or bowels and if it’s a marathon you won’t be able to hang on until the end. If you’re shy then of course queue for the loos but be prepared that it will add on time to your race time. Take a tissue and slum it in the bushes!

- Drinking
You don’t need to drink gallons of water on your race. If it’s an hour you won’t need any additional rehydration. Anything more than 90 minutes and you may need more. Again, I find energy drinks like Lucozade really dry out my mouth and I hate the taste of them; in fact they make me thirstier. The best thing to do is grab a bottle of water that they hand out, take a sip and use the rest to rinse your mouth out. Oh, and be careful of where you chuck your bottle, watch the runner behind you!

- Getting there
Big races mean big queues; not only before the race but you can spend hours getting out of the car park at the end. If you can take public transport, great, if you can’t then try and get a lift. Just avoid the big car parks that they put aside for races, when you’ve finished all you want to do is get home, have a bath and a whopping great sausage sarnie, not queue in a car park for 2 hours.

- Enough time?
Don’t be fooled into getting to the race too early. Granted, you don’t want to miss the start, but don’t get there hours earlier than you need to. That will make you even more nervous, cold and tired from all the standing around! Time it so that you can get there feeling relaxed, find your start position and have no more than 10 minutes before you need to start.

- Finishing
If you don’t want to carry round your mobile phone, fix up with whoever’s watching you run a good place to meet afterwards; there’s not only hundreds or even thousands of runners, but they are all trying to meet at least one, if not two people each! You should know vaguely how long it’s going to take you so should be able to make an approximate time to meet.

Bear these in mind for your next race, as I said, they’re MY tried and tested ways and hopefully may be useful for you in the future!