Training builds fitness, but race preparation determines how much of that fitness you can use on the big day. Proper prep ensures your body is fueled, your mind is focused, and nothing is left to chance.

Tapering: Reducing Load, Maintaining Sharpness

What it is: Lowering mileage 1–3 weeks before race day (depending on distance) to allow full recovery.

How:

  • Maintain intensity (speed work at race pace).
  • Cut mileage by 20–40% each week leading into the race.

Tapering increases glycogen stores, reduces fatigue, and improves performance by 2–3%.

Nutrition Strategy

Carb-Loading (for races >90 min)

Increase carb intake to 7–12 g/kg body weight per day for 2–3 days before race day.

Purpose: Maximize glycogen stores to delay fatigue.

Night Before the Race

Eat a carb-rich, low-fiber, moderate-protein meal.

Examples: pasta with light sauce, rice with chicken, or oatmeal with fruit.


Race Morning

Eat 2–3 hours before: easy-to-digest carbs (bagel with jam, banana, rice cake).

Optional snack 30–60 min before: banana, gel, or sports drink.

Hydration & Electrolytes

48 hours before: Stay steadily hydrated. Aim for pale-yellow urine as a guide.

Race morning: 400–600 ml water 2–3 hrs before start, small sips closer to race.

During race:

  • Runs <60 min: water usually enough.
  • Races >90 min: 30–60 g carbs/hour + fluids + electrolytes.

Gear and Logistics

Shoes: Use ones you’ve trained in (no brand-new shoes).

Clothing: Weather-appropriate, tested during training runs.

Gear check: Race bib, watch, gels, hydration belt if needed.

Plan logistics: Arrival time, bag drop, warm-up area.

Mental Preparation

Visualization: Picture yourself running smoothly, handling challenges, and finishing strong.

Mantras: Simple cues like “strong and steady” or “relax and push.”

Race plan: Break distance into segments (e.g., 10K marathon pacing strategy: 10K–10K–10K–2K).

Warm-Up on Race Day

5–10 min light jog to loosen muscles.

Dynamic drills: leg swings, high knees, strides.

Purpose: Increases blood flow, raises core temperature, and primes muscles for performance

Pacing & Execution

Don’t start too fast: Conserve energy early.

Negative splits: Aim to run the second half slightly faster than the first.

Listen to your body: Adjust if conditions (heat, terrain) are tougher than expected.

Post-Race Recovery

Cool down: Walk 5–10 min, light stretching.

Refuel: Carbs + protein within 30–60 min.

Hydrate: Replace fluids and electrolytes.

Rest: Prioritize sleep in the days following the race.

Race preparation is about more than fitness. It’s the final details — tapering, fueling, hydration, gear, mindset, pacing — that allow training to translate into performance.