You have trained for months through the heat,
rain, and now cold mornings. Â You now prepare
to carb load for your weekend race.
But, is there anything else you can do this late
in the game to prepare?
It may be the little things that will improve
your time and enjoyment of your race this
weekend.
Here are 9 practical ways to get yourself ready:
  1. Drink More Water
Not just on race day. . . all week long. . .
drink more water! Â I know many of you plan to
reward yourself with a post race beer. However,
leading up to the race avoid alcohol, because it
will dehydrate you.
Two primary reasons you need to fill your cells
with water before a race. . .
First, hydrated muscles are less likely to be
injured. Â Second, hydration regulates your blood
flow and blood pressure.
2. Listen to Your Body
You have worked too hard to miss race day due
to injury. Â Don’t ignore warning signs of injury.
Get help NOW for any aches, pains, or tightness.
If you call us for help (901-316-5456), let us
know you have a race this weekend and we will
get your fit into the schedule ASAP!
3. Care for Your Feet
You don’t necessarily have to run out and get a
pedicure (but it’s a good excuse).  However, you
do want to cut your toe nails and treat any
calluses.  You don’t want anything rubbing or
irritated inside of your shoes.
4. Set Your Morning Plans
Have everything set out and ready a few days
in advance. Â This allows you time to pick up
anything you may have forgotten. Â Also, it is
one less thing mentally to have to be anxious
about. Finally, every decision you can make
ahead of time allows more mental energy for
your race.
Don’t forget your tech gear, shoes, clothes,
energy snacks, and disposable layers for the
cold. In addition, go ahead and plan out your
transportation and post race meet ups.
5. Add a Yoga Session
Consider a few sessions of restorative yoga.
The benefits will include stress relief, improved
joint movement, increased energy, and better
sleep.
If you don’t feel comfortable enough to go to a
class, try a few poses with us from home. Look for
a video demonstration specifically for runners on
our Facebook page this week.
6. Fuel Your Body
You have probably been dialing in your nutrition
for months now to optimize your health and
training.  If not, now is the time to focus on
getting your body what it needs to perform at
it’s best.
Good options for this week are complex
carbohydrates like oatmeal, brown rice, fruits,
and vegetables. Continue to consume good
sources of protein and healthy fats to fuel your
muscles as well. Â Remember, you body is better
able to use and fuel itself from unprocessed
foods.
7. Switch Your Footwear
I am NOT talking about your running shoes!
Now is not the ideal time to break in a new
pair of shoes. Â I want you to consider your
non-running shoes. Â Specifically, ditching your
high heels for the week. Yes, this includes the
cute wedge booties you just bought.
Shoes with a heel or wedge distort your balance,
strains your calf muscles, and causes nerve
inflammation. Â All things that will negatively
effect your running form and comfort.
8. Protect Your Gut
It’s common to hear runners complain about
race day gastrointestinal distress (more trips
than they would like to the porta-pots). There
are a few ways to prevent gut issues.
First, try to avoid added sugars and artificial
sweeteners. Next, eat plenty of fiber through
your foods or a supplement.  Finally, a large
dose of probiotics for a few days should help.
9. Mental Practice
All the Olympic athletes do it, so why not you?
Spend some quiet time with your eyes closed.
Visualize an amazing start, persevering when
it gets tough, and see yourself crossing that
finish line. Â In addition, it is helpful to mentally
review the course map so you know what’s
coming.
I hope this is helpful to the novice marathon
runner. Â If this is your second, third, or
twentieth race. . . share below in the comments
your favorite last minute tips and rituals.
