Mike Gratton’s Top 10 tips for race preparation

Mike Top 10 Tips For Race Preparation

Setting a realistic target time for your upcoming race is crucial, especially about 4 weeks before the big day. For experienced runners, this might come naturally based on their past experiences. But for those newer to the running scene, it can be quite challenging. Don’t worry though, I’ve got a tip for you! Take a look at your recent training runs and try to estimate what pace would be realistic for you. This is key because starting too fast can lead to early fatigue during the race (trust me, you don’t want that!). It can also result in significant slowing down towards the end. So, take a moment to analyse your training runs and set a target time that’s both challenging and achievable.

Leading up to the race, it’s important to train your muscles and build muscle memory at your predicted race pace. This will make it easier for you to find that pace during the actual race and avoid starting too fast. You don’t need to run long distances for this. Instead, try incorporating short bursts of running at race pace into your training routine. For example, you could do a warm-up jog and then run for 10 minutes at your race pace. Another option is to increase your speed towards the end of some of your runs, allowing your muscles to remember the feeling of running at your goal race speed. By finishing your runs with this pace, you’ll help lock that memory in. So, make use of these targeted training techniques to prepare your body for success on race day!

Make sure to incorporate water consumption during your training runs to practice and get accustomed to staying hydrated. Additionally, if you plan on utilising energy gels for a boost on race day, it’s crucial to practice using them during your training sessions beforehand. This way, you can ensure that you’re comfortable with the process and avoid any potential issues during the actual race. Remember, preparation is key for a successful race day!

To maximum comfort and avoid any surprises on race day, it’s advisable to purchase any new running gear or shoes you plan to use at least 2 weeks before the race. This gives you ample time to test them out and break them in. Remember, it’s not a good idea to wear brand new gear on race day as it may cause discomfort or potential issues. So, be proactive and get your new kit well in advance to make sure you’re race-ready and feeling great!

As the race approaches, it’s important to gradually decrease the intensity of your training in order to allow your body to rest and recover. This process, known as tapering, doesn’t result in a loss of fitness. On the contrary, it gives your body the opportunity to repair any minor issues that may have arisen during training. So, take this week as an opportunity to prioritise rest and rejuvenation, ensuring that you’re in optimal condition for the race ahead.

During race week, it’s important to maintain some level of running activity. Engaging in active rest helps to keep the blood flowing through your muscles, preventing any feeling of sluggishness. So, while it’s crucial to prioritise rest and recovery, incorporating light running sessions can contribute to maintaining your energy levels and ensuring that you feel refreshed and ready for the race.

To ensure your muscles are fuelled with glycogen (stored glucose) for the race, it’s important to consume a carbohydrate-rich meal the day before. While pasta is commonly recommended, alternatives like basmati rice or baked potatoes can be equally beneficial sources of carbs. On race morning, it’s essential to replenish your glycogen stores once again with a carb-rich breakfast. Options such as porridge, toast with jam, and bananas are excellent choices. Aim to eat this meal 2 to 3 hours before the race, allowing ample time for digestion and, well, triggering the need for a bathroom break!

To ensure a calm and collected start to the race, it’s crucial to arrive at the start area with plenty of time. This allows you to comfortably complete essential tasks like parking, walking to the race village, visiting the restroom, and dropping off your belongings. By giving yourself ample time to accomplish these tasks without feeling rushed, you’ll set the stage for a more relaxed and composed race start.

Whether or not you choose to warm up before the race largely depends on your personal race goals. If you’re aiming to achieve a specific time, consider going for a brief jog 20 to 30 minutes before the race to get your body warmed up. Follow this with some active stretches. There is typically an organised warm-up session on the stage at the start line just before the race begins, which you’re welcome to participate in. Finish your warm-up with a few ‘strides’ at your intended race pace. This routine can help you hit your desired pace right from the start line. However, if your goal is simply to complete the race, especially if you expect to spend over 2 hours on a half marathon, you might find it beneficial to use the initial part of the race as your ‘warm-up’. This approach can help you conserve your glycogen stores for the actual run. Nevertheless, it’s still recommended to participate in the group warm-up exercises from the stage, occurring 10 minutes before the race starts, to ensure your limbs are sufficiently mobile when the race begins.

Avoid starting the race at a sprint. Running too fast in the beginning forces your body to burn glycogen to power your muscles, which in turn produces lactic acid (a by-product of carbohydrate metabolism in the muscles). Once the accumulation of this toxin surpasses your body’s ability to manage it, you’ll inevitably have to slow down. After about 90 minutes to 2 hours of running, your glycogen levels will decrease, and your body will turn to the fat stored in your liver for energy. At lower pace thresholds, your body burns both glycogen and fat simultaneously, thus preserving your glycogen stores for a longer period compared to when you start at a faster pace. Therefore, if you start too fast, you’ll deplete your glycogen stores quicker, and since converting fat to energy is a slower process, you’re likely to slow down. By managing your pace, you can maintain a steady speed throughout the race, resulting in a better finish time than if you start too fast and are compelled to slow down or walk towards the end.

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