Training

5 tips for race week

October 12, 2011

Follow these five race-week tips from Tara Quinn-Smith to put yourself in the best position to succeed on the big day. Quinn-Smith is the Canadian half-marathon record holder (1:12:08).

1. Rest Well — Follow your taper and don’t overdo it this week with your training runs.  Remember, you have put in the work, this week you just need a little bit of maintenance prior to race day in order to keep springy and ready to go when the race clock starts.
2. Sleep Well - The rule of thumb is to get plenty of sleep leading up to race day and most importantly two nights prior. If the night before isn’t great, don’t worry. Nerves and excitement can make it tough at times, but I can honestly say that from my own experiences and my husband’s, some of our best performances have come after a poor night’s sleep. Your body will be ready to go.
3. Eat Well — Remember, your body is like a machine in a lot of ways. This week should be no different than the last 12 to 16. Healthy meals and snacks are your best sources of fuel leading up to race day.  Empty calories found in sugary foods and junk food will only leave you tired and hungrier due to cravings that are often left from unfulfilling foods. Remember your fruits, veggies, proteins and carbs and do your best to incorporate them in a healthy diet this week.
4. Never Try Anything New During Race Week or Race Day — This is huge. The Cardinal Rule with respect to racing. Race week, and especially race day, is never the time to experiment and try new foods, new shoes, new supplements, etc. You never know how your body is going to react, and who wants to have put in the amount of time and work that you have these past few weeks only to get sick, suffer blisters, or some other problem, from something new that could have been avoided altogether.
5. Keep the Same Routine — We are creatures of habit. Sticking to a similar routine is often the best way to approach your final week of training and race day. If you’re used to running certain days but are forcing yourself to take a day off, perhaps a short walk is a nice relaxing alternative and it gets you out in the fresh fall air. The same goes for race morning, if you are accustomed to getting up a certain amount of time before training and/or eating a certain breakfast before runs, keep yourself in the same routine.

Tara Quinn-Smith is a member of Athletics Toronto and the Canadian half-marathon record holder. She just had her first baby and is taking the year off from competition.