Race Day Prep

What To Bring

  • Running shoes
  • Racing shoes (flats or spikes)(optional)
  • Uniform shorts and top
  • Warm-up pants or sweatpants
  • Warm-up top or sweatshirt
  • Light food to eat 2-3 hours before race.
  • Food to eat after your race
  • Water
  • Sunscreen
  • Something to sit on
  • Warm jacket or blanket if it will be cold

Before the meet

When you get to the meet

Warm up

  • Good night sleep for 2 nights before
  • Light breakfast the morning of the meet
  • Sip water throughout the day
  • Eat something 2-3 hours before race: light & high in carbs: bagel, toast, plain pasta

  • Find the restrooms
  • Find where you’ll warm up
  • Find out where check-in is for your event
  • Figure out when to start warming up
  • An event 45-50 minutes before yours
  • Stay out of the hot sun
  • Drink Water
  • Rest
  • 50 minutes before race
  • Put on running shoes and get ready to go
  • 45 minutes before your race
  • Light jog for 10-15 minutes
  • Dynamic stretches, skipping drills
  • 1-2 minute tempo (15-20 min before start)
  • Strides
  • Check in for your race
  • Change to racing shoes
  • Stay-warm strides
  • Stay calm while you wait
  • Recall how you want the start to feel
  • to help get the pacing right
  • Recall different situations that could occur
  • ‘Visualize’ running with the discomfort of the second half of the race

The Race

  • Start
    • Go hard for a few meters and then settle to the effort level you want for most of the race
      • Note: Most HS runners go too fast for first 200
      • You want to go a little slower, but maintain effort/speed when rest of the field slows down
  • If you’re boxed
    • Stay relaxed
    • A way out will appear
    • Or the box will break up
  • First two-thirds of race distance
    • Be relaxed
    • Focus on how you feel, efficient form
    • Maintain effort level/speed
    • No sudden surges: It will hurt you later
  • Last third of race distance
    • Race: Focus on the back of a runner ahead of you
    • Stay calm, relaxed
    • Live with the discomfort
    • Hold good form: posture, legs, arms
  • Finish
    • Push through the discomfort
    • Gauge the acceleration into your final kick
    • Fight for place all the way to finish line
    • Hold form: posture, big arms, drive knees
  • After Race
    • Cool down
    • 10 minutes Jog
      • Stretch
    • Reflect on how your race went
  • What went well?
  • What could have been done better?
  • How was your start?
  • How was your pacing?
  • How was your focus throughout the race?
  • Think of reminders/cues for next race
  • Drink water and eat something
  • Within 30-60 minutes after your race
  • Chocolate milk or other carb/protein drink
    • 3-to-1 ratio carb-to-protein