Training for your first race: Here is what you should do!

Training for your first race is an exciting and challenging endeavour. Whether you're preparing for a 5K, half marathon, or even a ultra marathon, there are several key factors to consider to ensure a successful and enjoyable race. This guide will provide can act as your race survival guide and will provide you with tips and advice to navigate race day.

3 days before the race

1. Carb loading: This is when you want to begin increasing your carbs and meal sizes as it will help you build and develop your carb stores within your body. But make sure that you are fuelling your body with the right nutrient. It is recommended to do this three days before the race as it takes three whole days to build and increase carb stores (NOT JUST ONE DAY). Foods such as

   1. Pasta

   2. Rice

   3. Bread

   Are great options as they all are packed with slow release carbs.

Day before the race

1. Moderate meal: The night before the race, it's important to have a balanced meal. Avoid eating a large meal that might leave you feeling uncomfortably full during the race. Stick to familiar and easily digestible foods to avoid any digestive issues. My personal go to meal is steak and chips, I know that sits well in my body and is easily digestible

2. Put everything you are wearing out the night before and pack everything else in a race day bag, this makes race morning much easier! (please see what to bring with you to a race below)

What to bring with you to the race

1. Race bib: Your race bib is your identification during the event. Make sure to bring it with you and securely attach it to your clothing before the race.

2. Warm clothes: Depending on the weather conditions, pack warm clothes to wear before and after the race. Layering is key to ensure you stay warm and comfortable.

3. Drink bottle: Hydration is crucial during a race. Bring a drink bottle filled with water or a sports drink that contains electrolytes to replenish fluids and maintain hydration levels.

4. Food: Pack some small snacks to enjoy after the race. Opt for easily digestible snacks that provide a mix of carbohydrates and protein to aid in recovery.

5. Race shoes: I have nearly forgotten these a number of times for both road running races as well as triathlons.

Morning of the race

1. Breakfast: Stick to your usual breakfast routine on race day, you do not want to deviate and do anything different on race day morning. My personal go to is 4 wheet-bix and milk, it is quick and easy to digest and gives my body energy for the whole day.

2. Bowel movement: Engaging in a bowel movement before the race is crucial for any runner. Wake up with enough time to allow for a visit to the restroom.

3. Arrive: Make sure to arrive at the race with enough time to drop your bag off and get a quick warm up in.

Just before the race

1. Warm-up: Warm up your muscles with light exercises, a quick jog or dynamic stretches to prepare them for the upcoming race. This will help increase blood flow, loosen up your joints, and reduce the risk of injury.

2. Bag drop: If there is a designated bag drop area, leave your warm clothes with your bag to ensure they are safely stored during the race. Check the event guidelines for specific instructions.

3. Pre-race gel: If you use energy gels as part of your race strategy, consume one approximately 10-15 minutes before the race starts. This can provide an extra boost of energy during the early stages of the race.

What to bring with you on the race

1. Nutrition: Depending on the race distance, you should consider carrying any necessary nutrition such as energy gels, bars, or chews to help fuel you throughout the race. (if you are unsure on what to bring please reach out to me)

Got any questions feel free to reach out

The accountability mirror 🪞

WOO marathon done ✅ Overall I’m relatively happy with my effort. I’m excited to get back out there and crack 3 hours soon! In the mean time I am going to be focusing on my 100K effort in January for Alopecia Australia

Monday: Rest day

Tuesday: rest day

Wednesday: 5.91km recovery run

Thursday: Rest day

Friday: Rest day

Saturday: Shakeout run

Sunday: 42.2 Melbourne Mara (3 hours 12 minutes)

Total distance: 51.3km

Total Time: 4 hours

That is it for this week!

hope you all have a good day!

Thanks 🙏

Arthur ⚙️

Remember, this guide is designed to help you navigate your first race successfully. It's important to listen to your body, adjust your training accordingly, and consult with a qualified trainer or healthcare professional for personalised advice. Embrace the challenge, enjoy the experience, and celebrate your achievement!

Disclaimer: The information provided in this article is for general informational purposes only and should not be considered as professional advice. Always consult with a qualified trainer or healthcare professional before starting any new training or exercise program.