Preparing for a race takes months of physical training, done on the road in preparation for the event. But even what you do the day before the race can have a strong impact on your performance. In a long-distance race, mental and nutritional preparation are essential the day before the race.
Steps
Step 1. Plan what you will eat for breakfast on the day of the run
Most of the races are held in the morning, but that doesn't mean you have to skip breakfast. Choose a light breakfast that includes bananas, an energy bar, or rusks.
Step 2. Prepare your outfit for the night before so you don't have to worry about it in the morning
Check the weather forecast and choose accordingly. Make sure you don't dress too much, as your body heat rises about 10 degrees during a long-running run. Don't put on new clothes or shoes for the race.
Step 3. Double the amount of water you ingested the day before your run
You should also drink plenty of water on the morning of your run to stay hydrated.
- To understand if you are dehydrated, check the color of your urine. The more yellow it appears, the more likely you are to be dehydrated.
- If you're worried about getting dehydrated while running, put some salt on what you eat the day before. Salt helps the body retain fluids and can help you in the case of a run in particularly hot weather.
Step 4. Try to put as little effort on your legs and feet as possible the day before your run
You want to get to the starting line with every part of your body fresh and well rested. Some runners take the whole day off, while others still prefer a light run.
Step 5. Eat carbohydrates, such as crackers or rusks, throughout the day
Don't overdo the carbohydrates or have a plate of pasta the night before the race. Aim for carbohydrates up to 70% of the calories you consume.
Avoid fats and alcohol the day before your run. Also avoid trying new foods, as you don't know how your body will react
Step 6. Familiarize yourself with the course of the race if you haven't already
If you can't walk it, check it out on a map.
Step 7. Stay calm and trust in the preparatory work you have done as you approach your run time
You'll likely feel some pre-race jitters, but don't allow it to take over until you turn negative.
Step 8. Visualize yourself completing the run and think about your strategy to help you achieve your goals
Review your split and pace goals for each section of the run. Mentally prepare yourself for how you will feel at each stage of the run and make a plan for how to manage these feelings
Step 9. Get adequate sleep the night before your run and make sure your alarm goes off
Give yourself enough time to eat, relax and get to the starting line on time.
Sources and Citations (in English)
- https://www.healthontherun.net/running/what-to-do-the-week-of-a-big-race/
- https://www.memorialhermann.org/locations/texasmedicalcenter/sportsmedicineinstitute/content.aspx?id=3204
- www.beginnertriathlete.com/…/what_to_eat_before_the_big_race.htm
- https://www.madetorun.com/training/race-training/10-things-to-avoid-doing-the-day-before-a-marathon/
- https://www.ontherunevents.com/news/0232.htm
- https://today.msnbc.msn.com/id/15416351/ns/today-today_health/t/race-day-how-prepare-marathon/
