Wk and day before first half marathon

Sweettart
Sweettart Posts: 1,331 Member
in Fitness and Exercise
My first half marathon is coming quick and I am looking for advice and tips on things to do and eat/drink the week of my half and on the day of my half.

Replies

  • Heaven71
    Heaven71 Posts: 706 Member
    My first half marathon is coming quick and I am looking for advice and tips on things to do and eat/drink the week of my half and on the day of my half.

    Make a list of things you will take with you during the race, carb gels, nuts, water, gatorade... I plan to take a ziplock in the caseof a shower to protect electronics as well as a couple of rags sweat/snot and a small ziplock with toilet peper...mine is a trail run coming up in Sept.

    Don't try new foods the night or morning before.
  • brooke_young08
    brooke_young08 Posts: 70
    Yay for you!! I ran my first 1/2 last year, and am going for it again in Sept! I know there are a lot of do's and dont's, but I didn't really do anything different the week before, except be extra vigilent about what I was putting in my body and drank extra water. Day of, it is recommended to eat carbs (like a bagel or toast), and nothing too heavy. You don't want to eat a lot of fruit because the people behind you may not like you too much :sick:

    Anyway, you will be fine! Good luck!!
  • melindadunston
    melindadunston Posts: 157
    I am doing a half in October. I am so excited and nervous. I read that 3 days before start carb loading up to the day before. But to have your last big meal about 15hrs before race time. As to what actual carb loading means. I will probably eat more whole grains than I normally do but don't overdo it. But I am interested in hearing the other answers because I am not completely sure either.

    BUMP
  • Sweettart
    Sweettart Posts: 1,331 Member
    What about running the week before or exercises in general?
  • Elzecat
    Elzecat Posts: 2,916 Member
    I am doing my 3rd half on September 22. They are hard work but fun :)

    Week of your half:
    Get lots of rest.
    Drink lots of water.
    Don't wait until the night before your race to "carb load." That can just lead to stomach issues. My running coach suggested I carb load a little throughout the week before.

    Night before race day:
    Try to get to bed a little early (this is unlikely because you'll be hyped up and excited but try anyway).
    Set your alarm! Give yourself extra time in the AM to deal with breakfast, shower (or take shower the night before), dressing, dealing with family stuff, driving to race course start, parking, public transport etc.
    Have all of your clothes/fuel belt/gear laid out for the race.
    Make sure your fuel/hydration is all set (fill bottles, put gels or bars or whatever in fuel belt, etc).
    Know where you're keeping your ID/phone/money if you are taking those things.
    Know where you're going to park and have meeting places set up if you're going with friends.
    Charge your iPod or iPhone if you run with music!
    Charge camera battery if you're taking a camera.
    Think about how well you've trained for your event and look forward to the experience.

    Race day:
    Don't wear new shoes or do anything else that is different than your normal long run routine. With the exception of maybe wearing your race shirt and bib :)
    Don't eat or drink anything you haven't eaten or drunk before a practice long run.
    Drink about 4-8 oz. water about an hour before your race and give yourself lots of time to go to the bathroom. You don't want to have to wait in line for the port-a-potty when you're supposed to be lining up for your race!
    Get the race course EARLY.
    Do a little dynamic stretching (leg swings, squats, bounces) while waiting to get started.
    Get your iPod/music ready to go.
    Meet a new person (trust me, everyone is nervous or excited or anxious, no matter how many races they've done. Talking to people can help!)

    Start of race:
    Breathe.
    Put one foot in front of the other.
    Repeat.
    Walk when you need to.
    Walk through water/aid stations.
    Remember your training.
    Be inspired by your music.
    Smile at people (there are tons of pictures taken during these events, it's always cool to have a race photo where you're not grimacing like you're in pain (even if you are).
    Slow down or stop if you need to--listen to your body.
    Let the adrenalin and excitement carry you those last few painful miles.
    Encourage the people around you.
    Have fun!

    Finish strong! (per Jeff Galloway: standing up and still moving)

    Best of luck!

    now I'm all excited for my next half.
  • Elzecat
    Elzecat Posts: 2,916 Member
    What about running the week before or exercises in general?

    A couple of easy runs (just a couple miles) or run/walks, depending on how you trained.
    Walk the day before if you have time, but don't run.
    My last half was on a Sunday--I ran 2 miles and lifted weights that Friday, but only walked a small amount Saturday (and danced at a wedding, long weekend lol).
  • brooke_young08
    brooke_young08 Posts: 70
    Great advice, photogrrl!
  • ixap
    ixap Posts: 675 Member
    What about running the week before or exercises in general?
    Err on the side of doing less.
    You cannot improve your conditioning enough to make a difference in a few days. But you can make yourself sore or tired enough to affect your race.
    I like to do some 1-2 mile jogs, very slow pace, just to get the wiggles out.
  • Elzecat
    Elzecat Posts: 2,916 Member
    What about running the week before or exercises in general?
    Err on the side of doing less.
    You cannot improve your conditioning enough to make a difference in a few days. But you can make yourself sore or tired enough to affect your race.
    I like to do some 1-2 mile jogs, very slow pace, just to get the wiggles out.

    Very well said.
  • wolfchild59
    wolfchild59 Posts: 2,608 Member
    Do whatever you've been doing for all of your long training runs to this point. With the exception of tapering down your overall workouts for this coming week.

    Basically, whatever you've eaten the couple of days prior to your long runs up until now, eat that. Whatever you've eaten in the morning before your long runs, eat that. Whatever workouts your doing this week, reduce the length and intensity.

    I have my second half on Sept 2 so while I did a 14 mile run last Sunday, this Sunday will be 11 miles. My 6 mile Tuesday run turns into 4 miles. My three set strength workouts turn into 2, etc. And then I'll be taking Thursday and Friday right before the race off entirely. I have a 5-K on the Saturday before, but I'll be running with a friend who's pace is about two minutes slower than mine, so it'll just be a super casual run for me to stay loose since I'll have had a six hour car trip and a couple nights in a hotel prior to my half.

    And remember to stay relaxed and enjoy yourself. :)
  • Sweettart
    Sweettart Posts: 1,331 Member
    Im starting to get really nervous and my half is still 5 weeks away. I know its bad to say but I don't find running fun anymore I find it to be a chore and I feel like I won't be able to do the half
  • ixap
    ixap Posts: 675 Member
    Im starting to get really nervous and my half is still 5 weeks away. I know its bad to say but I don't find running fun anymore I find it to be a chore and I feel like I won't be able to do the half
    You may be burning out. It's okay to take a little break and recharge. I'd rather be undertrained than underrested going into a race.
  • TKHappy
    TKHappy Posts: 659 Member
    Love these tips :) my first half marathon is also 5 weeks away!! If you have been following your training schedule I'm sure you'll do great!! Good luck and I hope you have a lot of fun!! :-)
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    What about running the week before or exercises in general?

    Have you been following a training plan? Generally the week before the race you'll want to taper (ie keep the same frequency for your runs but keep them shorter and of lower intensity, there's nothing that you'll do the week before the race that will improve your fitness significantly enough to risk an injury). Personally I won't do much in the way of strength training in the week leading up to the race, short easy workouts and generally, the day before the race I'll go for a very easy, short run just to stay loose. (For many runners the taper is the worst part of the training, you're fit, you're pumped up and you have all this unburned energy.....)

    In terms of food - nothing new in the last couple of days before the race. Lots of carbs .....here's a link to an article in runners world

    http://www.runnersworld.co.uk/nutrition/60-second-guide-carb-loading/3961.html
  • NCHockeyJen
    NCHockeyJen Posts: 1 Member
    That you photogrrl, great advice!! I am running my first half on Feb 23rd. I am so excited and scared at the same time.

    Good luck to everyone on their half marathons!

    Jenn

    edited: just noticed this is an old thread. I hope everyone did well :)

Categories