Pre-Race Tips

Everyone is different! The recommendations below are general guidelines for nutrition, pacing, hydration, and recovery so you can have a healthy and safe experience. 

Brought to you by the JCC's Health and Wellness Team and Sponsored by The Merker Family 

Nutrition Tips 

  • Mythbuster: Salt (in moderation of course) is your friend pre-race! While sweat rates differ person to person, the average runner loses one gram of sodium per liter of sweat. With salt being a key player in keeping you hydrated, it is okay to add a sprinkle of salt to meals prior to the race. 
  • Prevent dehydration and muscle cramps with fresh foods rich in potassium and magnesium. Tasty examples below! 
    • Potassium: bananas, sweet potatoes, tomatoes, oranges 
    • Magnesium: broccoli, leafy greens, lentils, almonds, tofu 
    • Fruit is key for runners. Fruit is a great source of fiber, electrolytes, and water! 

Pacing Tips 

  • Run by how you feel. This technique is called RPE (rate of perceived exertion). This strategy lets you adjust your pace based on how you feel both physically and mentally—speeding up when things feel easy, easing back when you start to get winded. 
  • Keep your face, hands, and shoulders relaxed while you are running. Stiffing these muscles waste resources that could go towards your speed. 
  • Start slower than you think you should. Most people go out too fast on race day. You’re much more likely to have a positive result if you can incrementally speed up over the course of your race than if you’re forced to slow down.
  • Be mindful of the terrain you are choosing to run your race. Time on smoother flat roads will be faster than hilly routes and running on trails. 
  • For your longer distance run, consider running negative splits. Start off slower and gradually get faster per mile over your race. 
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Hydration Tips 

  • Pre-race: Hydration takes time! Keep a water bottle close by the whole week leading up to the run and drink frequently throughout the day. Chugging right before a race will not hydrate you and will just lead to frequent bathroom breaks! 
  • Pre-race: Experts recommend starting your morning off with a large serving of water several hours before your race. 
  • During the race: Drink a few sips of water every 15-20 minutes while running. Drink enough to wet your mouth, but not so much it will sloosh in your stomach. 
  • During the race: If it’s really hot outside and you’ll be sweating a lot, carry and drink water regardless of how long you’ll be running. 
  • Post-race: You may have crossed the finish line, but don’t stop moving till you reach your water bottle! Hydrating post run is just as important as prior. Rehydration gets your fluid levels back to normal and can help with recovery. Drink 16-20 fl. oz. at least 30 minutes after your run. 

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Recovery Tips 

  • Rehydrate as soon as you can after you crossed the finish line, drink water or electrolyte rich drinks. 
  • Keep moving: Walk around don't be tempted to sit - stay active let your body calm down. Don’t forget to stretch! 
  • Eat within 30-60 minutes after the race eat a balanced meal or snack that includes carbs, protein and a healthy source of fat. Consider a glass of chocolate milk for example. 

Remember, everything is relative in a course of training, and listening to your body, being aware of your diet and sleep, and monitoring your stress will dictate how you will fare. If you’re having a down day leading up to your workout, don’t skip it, but start nice and easy, and roll into it. Very often the best workouts start with a cautious approach, with the body responding to the challenge. 

And that’s it! The great thing about walking and running is that they are simple, most anyone can do it, and we have all the equipment we need for our workouts. Remember too, that the journey to fitness starts with the first step; it’s an enjoyable journey we encourage everyone to take.