Ready to Shine on Race Day?

Race day is fast approaching, and this is your chance to shine. In this blog, we’ll cover the essentials of race-day preparation, including nutrition, gear, and mental strategies. With the right approach, and tools like Trenara, you’ll toe the starting line with confidence. Here are our top race-day tips for as well seasoned as first-time marathon runners.

1. Master Your Nutrition

Proper fueling is essential, and even more if you’re not a front-pack runner. You have fuel your body for an even longer duration. Unless you're aiming on a sub 1:30 marathon: pay attention!

Before the Race:

• Two Days Before: Eat carb-rich meals (e.g., pasta or rice with lean protein). Aim at 10 to 12 grams carbs per kilogram bodyweight. Get rid of fats and proteins, as they are useless calories at this point.

• The Day Before: same as above, but reduce the carb intake to 8-10 grams per kilogram bodyweight.

• Race Morning: Have a light breakfast 2-3 hours before the race (e.g., toast with peanut butter or oatmeal). Aim at 3 grams carbs per kilogram bodyweight.

During the Race:

• Aim to consume 60g of carbs per hour using gels, chews, or sports drinks. It not only helps with performance, but also with recovery! Recent studies showed that upping to 90g per hours resulted in a better performance, but in running 90g per hour really is a lot. I you want to give it a shot, train your gut.

• Practice your nutrition strategy during long training runs to avoid surprises. Test different gels to find what works for you.
  Trenara Perk: As a Peak Pro user, you get discounts through our app, like on science-backed sports nutrition from De Sportapotheek!

Hydration Tips:

• Drink water regularly, but don’t overdo it.

• Know where water stations are located and plan accordingly.

Coach’s Insight:
Trenara’s collaboration with Ien Vitse, a top sports dietitian, ensures you’re equipped with expert advice to fuel your training sessions and race day effectively. It’s a unique benefit of Trenara, where personalized training plans meet personalized nutritional advice! Check out this deep dive we did on fueling your marathon.

2. Gear Up for Success

Your gear can make or break your race day. Here are our tips & tricks.

Shoes:

• Stick to a pair you’ve trained in.

• For race day, consider carbon-plated shoes if you’re aiming for a personal best. These shoes enhance propulsion, reduce fatigue, and help you maintain pace. Read our blog on why carbon shoes could work for you.

Clothing:

• No-brainer: opt for moisture-wicking fabrics to avoid chafing.

• Dress for the weather, not for your first step outside. Your body temperature will rise due to the effort, as will the temperature (unless it's an evening race). Know that temperatures between 8 to 12 degrees Celsius are ideal. You should race in tank tops & shorts in these conditions for optimal performance.

Accessories:

• A GPS watch to track your pace.

• A running belt for gels.

• Anti-chafing balm for added comfort.

Pro Tip:
Switch off automatic splits on your GPS watch and manually split each time you pass the kilometer marker. This ensures accurate pacing despite potential discrepancies between official and GPS distances.

3. Build Mental Resilience

Half marathons are as much about mental strength as physical ability. Your race-day performance is determined by your physical as well as your mental abilities. You might be in the best shape of your life, when you feel limited on the mental side, your performance will be limited to.

• Break Down the Race: Focus on smaller segments (e.g., 5K blocks) to avoid feeling overwhelmed.

• Visualize Success: Imagine yourself crossing the finish line strong and smiling.

• Mantras: Use phrases like “I’m stronger than I think” or “One step at a time” to push through tough moments.

Coach’s Insight:
Visualization isn’t just for elite athletes—it builds your confidence and sharpens your focus, whether you’re a beginner or seasoned runner. It something that I even learn my thirteen- and fourteen-year-olds at the T&F club. Check out this blog on how to overcome the mental marathon.

4. Plan Your Race Day

Eliminate race-day stress by planning ahead:

• Travel: Know your route to the starting line and arrive early.

• Study the course: Will you make a lot of turns? Is it a flat course? If there are some hills, consider simulating them during training.

• Warm-Up: Jog for 15 minutes and perform light dynamic exercises to mobilize.

• Gear Check: Lay out everything the night before (including your bib and safety pins). 

5. Celebrate Your Success

Crossing the finish line is a monumental achievement. Celebrate it!

• Treat yourself to a delicious post-race meal.

• Share your accomplishment with friends, family, or on social media. Don’t forget to tag us 😉

• Reflect on what went well and set your sights on your next goal.

Coach’s Insight:
Every finish line is the start of a new journey. Use your experience to inspire others (and yourself) to keep going. But!!! Give yourself time to recover. Follow our post-race recovery plan, after those weeks you still have plenty of time to prepare for a new challenge. We too often see user neglecting the recovery plan, while it is so vital for future performance.

(I’ve never used a triple exclamation mark, so this advice is that important to me.)

Conclusion: You’ve Got This

With the right training, nutrition, and mindset, running a marathon will be a day to remember. Follow these tips, trust the process, and most importantly: enjoy every step of the journey.
Not using Trenara yet? Download the app and unlock features like adaptive training plans, expert nutrition guidance, and strength training to make your marathon a success. Download the app via the Play or App Store.