The better you organize the last 24 hours before your event, the more assured you’ll be that nothing will go wrong.
Small details can make all the difference!
Pay attention to your feet because they have the thankless task of carrying you. Cut your toenails and protect crucial parts against blisters with good bandages.
Be prepared for the weather: a singlet for a hot day, a comfortable performance T-shirt for a cooler day, as well as a hat and gloves for a cold day. A plastic poncho for something similar will keep you dry at the start if it’s raining. Just like your shoes, test everything prior to race day!
Get ready the night before the race. Attach your race number to your shirt. Don’t forget a clothing bag, marked with your start number in which you can throw extra clothing. Usually you can leave the bag at the finish. However ask at the info desk at registration the day before if there is a specific area designated for it.
Sleepless nights before an event especially if it’s your first one, are nothing unusual. The last nights before the event are the most important so dry to relax. Your body should be calm enough thanks to the taper and you don’t need as much sleep as when you’re training. The most important night is two nights before the event; here you want to make sure you get a good night sleep.
You can’t just be physically prepared for your race. Mentally preparing in advance can prevent potential difficulties. Read through all the information that you have received about your event.
Nutrition is important throughout your entire training but even more so the last 24hours before the event.
Stick with foods that have worked for you before your long training runs. It’s important to eat before running to make sure you’re properly fueled. But if you have had issues with gastrointestinal distress during or after your runs, the foods you’re eating in the 24hours before the event may be the culprit.
High fibre foods: Whole-grain foods, vegetables, legumes, and fruits that are high in fibre can cause gastrointestinal distress or diarrhoea. While those foods are excellent, healthy food choices for runners, they may cause digestive issues in runners who consume them the night before or morning of a long run.
High fat foods: such as fried foods, cheese, hamburgers, or bacon digest slowly and will feel like they’re sitting in your stomach. They have NO nutritional value what’s so ever.
Caffeine: coffee or other caffeinated beverages can cause stomach issues or diarrhoea (however some runners, especially regular coffee drinkers, can tolerate it without problems …you need to practice drinking coffee during your training NOT on race morning)
Safe pre run foods: these are the best types of pre-run foods to help avoid gastrointestinal distress during or after running:
Refined Carbohydrate: such as white bread, white rice, and plain bagels are good choices. Although they’re not as nutritious as whole grain and unprocessed foods, they’re easier on your stomach because the whole grain is already broken down. A plain bagel with some peanut butter (and a glass of water) would be a safe choice before a long run.
Low-Fibre Fruits and Veggies: if you really want to eat fruits or vegetables before runs, zucchini, tomatoes, olives, grapes, and grapefruit are all low in fibre.
Safe Dairy: some people have issues when they consume dairy products. Soy, rice, and almond milks (unsweetened) generally don’t contain the sugar lactose, which can be tough to digest. You can also try acidophilus milk and yogurts with live cultures, which contain bacteria that help with digestion.
Training program for last 3 weeks out of event:
If your training runs are 4 days/week and you are preparing for the 15km event