Whether you’re preparing for your first race or you’re a seasoned runner with countless races under your belt, those final weeks leading up to the big day can bring a lot of questions. How much should you run during taper? What should you focus on at the race expo? How can you ensure race day goes smoothly? In this comprehensive guide, we’ll dive into everything you need to know for tapering, navigating the expo, and executing race day like a pro.
Let’s make sure you arrive at the start line confident, prepared, and ready to enjoy the race!
Tapering: Less is More
Tapering is all about allowing your body to recover while keeping your legs sharp for race day. It can feel weird to run less after months of high mileage, but trust me, this phase is essential to peak performance.
How Much Should You Cut Back?
Start tapering 2-3 weeks before your race, reducing your weekly mileage by 20-30%. The goal is to maintain fitness without overexertion. For example, if your peak weekly mileage was 40 miles, cut that down to 32 miles three weeks out, 24 miles two weeks out, and 16 miles during race week. Remember, quality trumps quantity during this time.
Keep Some Intensity
During taper, it’s okay to incorporate some speedwork, but in smaller doses. Short intervals or race-pace efforts will keep your legs sharp without fatiguing them. If you normally run 6-mile tempo runs, cut them down to 3 miles, and keep the pace comfortable.
Fuel Up and Hydrate
Carb-loading isn’t just about eating a mountain of pasta the night before the race. Begin increasing your carbohydrate intake 2-3 days before the race, while keeping meals balanced with protein and fats. Hydrate consistently, but avoid overloading on water, which can lead to frequent bathroom trips or bloating.
Expo Prep: Excitement Meets Strategy
Race expos are a lot of fun—they’re filled with energy, vendors, and a whole community of runners. But the excitement can be overwhelming, and it’s easy to overextend yourself before race day.
Get the Essentials First
Your first stop should always be the bib pick-up area. Double-check your race registration, corral placement, and pick up any pre-ordered merchandise. This will give you peace of mind and ensure everything is in order before race morning.
Set a Time Limit
Expos can be exciting, but don’t spend hours walking around and tire yourself out. Plan to spend 1-2 hours max at the expo. Pick up your essentials, visit a few booths, and grab any race-day items you may need—like gels or hydration packs—but avoid wearing yourself out.
Avoid Trying New Gear
As tempting as it might be to grab a pair of flashy new shoes or gear, race day isn’t the time to try something new. Stick to what you’ve trained in to avoid any race-day surprises.
Race Day: Execute Like a Pro
Race day is here! After weeks of training and preparation, now’s the time to put everything into action. Here are a few key tips to ensure you have a successful race.
Pre-Race Routine
Wake up with plenty of time to eat, get ready, and travel to the start line. Aim for at least three hours before gun time, so you can eat a familiar breakfast (think toast with peanut butter, oatmeal, or a bagel), hydrate, and take care of those all-important bathroom breaks.
Stick to Your Pace Plan
The most common mistake runners make on race day is starting too fast. With all the excitement and adrenaline, it’s easy to get swept up, but pacing is key to a successful race. Stick to your pace plan for the first half of the race, even if it feels slow—you can always pick up speed in the second half if you’re feeling good.
Fuel and Hydrate During the Race
Stay on top of your fueling and hydration plan. Start fueling 30-45 minutes into the race, and continue every 30-45 minutes afterward. Stay hydrated by grabbing water at aid stations, but avoid over-drinking. Keep your approach simple and stick to what worked during training.
Post-Race Recovery
Once you’ve crossed the finish line, don’t stop moving immediately. Continue walking for 5-10 minutes to prevent your muscles from tightening up. Hydrate, grab a snack with a mix of carbs and protein, and stretch to kickstart your recovery process.
Ready to Crush Your Next Race?
By following this guide, you’ll be fully prepared to tackle your taper, expo, and race day with confidence and ease. Whether you’re a first-time marathoner or a seasoned runner, these tips will set you up for success. But preparation doesn’t end here!
Want even more race-day tips and resources? Download my Ultimate Guide to Taper, Expo, and Race Day Success! Plus, if you’re heading out for a runcation, grab our free Runcation Packing Checklist to make sure you have everything you need for race weekend.
Remember, race day is a celebration of all the hard work you’ve put in. You’ve got this!