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GETTING RACE DAY READY !
Want to have the best race day possible at the 2023 Dis-Chem Half Marathon ? We have collated a handy five-tip race day guide as well as a warm-up to do before you hit the road for your run .
Five tips for a successful race day
With all the excitement and rush of adrenaline that comes with race day , especially if it ’ s the first race of the year , it is easy to get caught up in the moment and forget the golden race day rules .
To ensure a successful race and achieve that goal time , follow these tried and trusted race-day rules .
1
Nothing new on race day :
Every endurance coach will tell their clients : “ nothing new on race day .” That means sticking to the nutrition , hydration and fuelling strategies you ’ ve tested and used during your training , including the breakfast you eat in the morning . And don ’ t try new , untested gear on the day , especially new running shoes . Untested gear can cause chaffing and blisters , which are not only uncomfortable but can also detract from your performance if they become too painful . Make sure you ’ ve done a few training runs in your vest or top and shorts before your race , and that your shoes are adequately worn in and are correct for your biomechanics .
2
Fuel smartly :
The general mantra for endurance athletes is eat and drink early and often . Consume controlled amounts at planned intervals . Don ’ t overdo it as this can lead to stomach and digestive issues while out on the course , and don ’ t deviate from the plan that you perfected during your training . Also , make sure you eat a tested and trusted pre-run breakfast before your race , despite the early start . You need to replenish your energy stores after the night-time fast . And you don ’ t want to start the race on an empty stomach and in a depleted state .
3
Stick to the plan :
You trained according to a set plan to achieve a specific goal time . That means your training conditioned your body and mind to sustain a certain level of effort and intensity over the race distance . However , runners often get caught up in the excitement of the mass start and go out too fast with the bunch . This is a recipe for disaster because a harder effort in the first half of a race will sap your energy reserves for the remaining kilometres . So stick to your pacing plan from the first kilometre to have the best chance of achieving your goal time . Only if you ’ re feeling good in the closing stages of the race should you up the pace .
4
Hydrate properly :
A common mistake made when training and racing is either not drinking enough fluid or drinking too much . Make sure you start the race with optimal hydration levels by drinking some electrolytes in water the day before and the morning of the race . And make sure you take small sips periodically along the route , rather than gulping down large amounts of fluid at water points .
5
Avoid the stress :
With so many people converging on a central point , there is always traffic congestion . Don ’ t stress yourself out or miss your start time by arriving late . Get your gear and race day nutritional needs ready the day before to ensure a hassle-free morning . And leave a little earlier to enjoy a stress-free trip to the start , with time left to warm up and get to the start line with time to spare .
8 Dis-chem Half Marathon | 15 January 2023