Completing 13.1 miles is no walk in the park. There are many things that go into covering the distance, and it is important to make sure you have your needs in order to ensure success on race day. If your training has gone as planned, there are just a few areas you will want to focus on to make your race day the best it can be.
Select Appropriate Attire
Your race attire includes your shoes, socks, tops and bottoms. Your shoes should be supportive with plenty of tread on the bottoms. Your training leading up to the race may cause wear and tear, but resist the urge to try new shoes on race day as they may cause blisters if they are not properly broken in. Consider the weather and choose your clothing accordingly. If it is cold, you may want to consider running tights and a thermal top. If your race is in a warmer climate but you have been training in cooler climates, consider wearing less clothes and opt for shorts and sleeveless shirts. Also, take into consideration how your clothes or undergarments will hold up over the distance of the course. Some clothing items cause chaffing and will leave abrasions and scratches on your skin.
Develop a Nutrition and Hydration Plan
Just as nutrition and hydration are important during your training, they are equally as important on race day. Have something to eat prior to the race. Eat something that is easily digestible and won't upset your stomach. During the race, many half marathons have water and sports drink stops at every mile or two miles. If you would like to have your own fluids, consider purchasing a fuel belt that holds multiple small water bottles around your waist. Take in at least 100 g of carbohydrates such as sports gels or drinks every 45 minutes and follow with a few sips of water.
Establish a Pace Goal
A pace goal helps to keep you on track and focused during your race. Most half marathons have clocks at each mile, so you will be able to see where you are in relation to your time. You may also consider creating a chart that indicates what your time should be at each mile marker according to your goal pace time. Some races have these charts available as wristbands for quick references during the race.
Walk With a Group
Hopefully, your healthy pursuit of a half marathon has been contagious and you have recruited some friends to join you in your race. If not, having them in the crowd to support you can be just as beneficial. Look into whether your race has a pace group for your goal pace. Pace groups are led by experienced racers whose job it is to make sure you finish your race in your goal time. Another option is to make new friends as you go. If you catch up to people on the course moving at or around your pace, push and encourage each other as you make your way through the miles.
References
- Halhigdon.com: The Distance Runner's Diet
- American Council on Exercise: How to Train for a Half-Marathon
- "Medicine and Science in Sports and Exercise"; Physical and Training Characteristics of Top-Class Marathon Runners; Veronique Billat, et al.; December 2001
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