Race Day

You have trained really hard and finally the big day is here. You have been tapering down your runs and carbo loading in final preparation. The day before the race you should make sure all of your running clothes plus your shoes are ready to go. Don't wear anything new on race day. Drink plenty of water.

Pack your sports bag the night before as you will probably be up super early eating your pre-race meal and heading out to the event site. Some things to remember to take are safety pins for your race number, sunscreen, sunglasses, a towel and clothing to change into after the race. Even though there will be plenty of food and sports drinks at the race, it's always a good idea to take some snacks like a banana, energy bar, and your own sports drink and water. Don't eat anything on race day you did not experiment with during your training runs.

Get up around three hours before the race for your pre-race meal. It should have 500 calories, 80% of which should be carbohydrates. Get to the race site early and check in and get your race number. If this is your first 10K you will be nervous, so just keep telling yourself that you have trained hard and that you are ready. Some people drive the race course to see where the hills are so they can prepare mentally.

Head to the bathrooms early as there will probably be lines. Try to be out of there approximately 30 minutes before the race starts. Hang out with the other runners and then do your stretching and your pre-race warm-up.

When the race starts, run just like you did when you were doing a training run at race pace. Run steady, don't get off too fast because of the excitement. Stick to your plan and don't think about the other runners. Remember to drink and to eat.

Positive self-talk can help you mentally especially if you are on a hill or getting fatigued, or wondering why it was you wanted to do this. Tell yourself things like: I can do it! I've got a lot left! This isn't so hard!

Smile when you cross the finish line and congratulate yourself on a job well done! Continue to drink and eat plenty of carbohydrates and protein for the rest of the day. Take a good, long break before you begin training for your next race.