So you’ve signed up for a half marathon! Whether you have competed before or it’s your first half and taking on the challenge. Here are some of my tips of what to do in the week before the race:
1 week before the Race:
Use today as a full dress rehearsal, get up and have the same breakfast you plan to have on the day. This way you can test out everything and have some more confidence going into the race. Try to go for your run at the same time as you plan to do the race. Remember stay hydrated through the day and maintain through this week.
6 days before:
Either take today off or do a light cross training session. You could try the main meal your planning to have the night/lunch before your race. Make sure you get a good night sleep.
5 days before:
Do you last main training session before the race today and practice your routine including your diet, clothing. Try doing the run again at you’re planned race pace.
4 days before:
Go for a fartlek or short high intensity interval work out to keep your legs moving and to get your heart racing. Fartlek means speed play in Swedish its just a term for interval training or run/walk training.
3 days before:
If you have a rest day planned for the day before and are not traveling aim for a light session no longer than 30 minutes. Start monitoring your fluid intake and make sure your staying hydrated. Make sure you get a good night sleep. Start to increase your carb percentage to 65?70%, but try to avoid beans and other food that may upset your stomach.
Get a good night sleep!!
3-5 days before
Get a sports massage preferably after an easy training session. Depending on how often you normally get a massage depends on how close you can leave it to the event. If you get them regularly you can have one closer to race day. You can find out more at the benefits of Sports Massage on my blog post.
Two days before:
If you have to travel to your race this would be the ideal day, go to pick your bib and other race day essentials including your food and drinks you may want on the day. Start increasing the percentage of carbs in your diet to around 70%. Avoid beans and other food that may cause bloating. If you’re not traveling to the race go for a short walk or a light cross training session.
The day before:
Go for a very short run first thing to keep your legs moving no more than 20 mins! May attention to your diet with your main meals being breakfast and lunch to give your body enough to digest. Aim to eat easy to digest carbs like pasta with protein and not too much fibre or fat. Drink 2 glasses of water with dinner and then go for a short walk. Get everything laid out and packed for the morning so everything is ready. Set your alarm and try to get a good night sleep.
You can download this guide at: The A State of Health Clinic’s Website.