Race Prep

Ben Nagel

After 6 years of collegiate running under two programs and training post-collegiately with some of the best runners in the world, I have picked up on some actions to get my mind and body ready to race!  Here are some race preparation tips for the two days before a race and how I apply them to my own preparation:

1. Take the day or two leading up to the race light, especially for big races late in the season.

- I like to take the day off from running two days before races, while keeping the day before light. This is a bit extreme, but just make sure you lighten the load leading into the race.

2. Try to get as much “junk” out of your legs as possible.

- I keep my usual foam rolling and stretching routing, without overdoing it

- I travel with compression sleeves on my calves to aid in the recovery process by encouraging blood flow and reducing inflammation

- I will also elevate my legs/feet a time or two before the race to improve circulation and returning blood to my heart to be cleaned

- A 2020 study found that drinking tart cherry juice can enhance athletic performance because of its anti-inflammatory and blood flow enhancing effects.  I drink it before bed so these properties improve my sleep quality.

3. Stay off your feet and out of the weather!

- Leading up to a race, I will go on short walks when I am itching to move, but I don’t want to be standing on my feet at the meet for the hours leading up to my race.

- I stay out of the sun, even for my warmup.  I do not want my body to be working harder to cool myself down than it already is.

4. Stay in routine.

- Although not always successful, I try to keep the same bedtime and wake up time for race day.

- I try to keep a similar time between meal and warm up as I do in training.

- I make it a habit to always be sipping on water and/or electrolytes.  

5. Test it out beforehand.  Never try anything new on race day.

- Supplements such as caffeine and bicarb have been shown to improve performance, but try it out for a workout or two before using it for a race.

- Try to at least get some strides in a new spike or flat before the race so you avoid potential discomfort.

6. Be prepared!

- I always make sure I have a cooler packed with hydration and extra snacks, and a plan to have a meal quickly after the race.  As my Virginia Tech coach would say, the recovery clock is ticking!

- I pack my bag early with my bib pinned to my jerseyand shoes ready to go.  I do not want to have extra stress caused from getting my bib on my jersey, screwing in my spikes, or untying a knot in my shoelaces right as the races is about to start.