Video:What to Do on the Day of Your 10Kwith Jonathan Stewart
You've trained for weeks, signed up for a 10K and now it's the day of your race. Here are some tips for what to do on the day of your 10K.See Transcript
Transcript:What to Do on the Day of Your 10KYou've done weeks of training. You have the right gear and you are focused on your race. Now that the big day is here, it's time to start thinking about what you need to do to be prepared on the day. Take a look at the following plan to get your organized, prepared, and mentally ready to get the race underway.
Rest Before the Day of Your 10KWhile there are plenty of things to do on the day of your 10K, let's rewind 24 hours. There are a few key things you can do the day before that can help to ease race day tensions. Start by picking up your race pack early, which may include your bib, timing chip, goody bag and race instructions.
After that, be sure to plan a whole lotta nothin'. Rest is essential, especially if you're too keyed up to sleep the night before. This is the last opportunity to let your body recoup and build up energy stores for the race. This rest period can also you get in the right mindset. Many runners will visualize the race or meditate, read, or do some other activity that helps them to relax.
What to Wear on the Day of Your 10KSet your alarm with enough time to allow you to have all your morning rituals behind you so that you can arrive at the race location approximately one hour early. When planning what to wear, make sure you pick comfortable and weather appropriate.
You might wear warmer clothing while you warm up and then strip that off to store at gear check, or chuck roadside if the event collects them, when the race starts.
What to Eat on the Day of Your 10KOnce dressed, it's time to eat. Make sure you eat at least an hour prior to the race, more if your body needs the time to digest. Focus on a small but carb-packed meal with a small amount of protein and fat -- think peanut butter and toast.
Avoid rich or spicy foods and drink plenty of water. Have that cup of coffee if you always do first thing in the morning -- again, this is all about giving your body what it's used to, as long as it's not used to Krispy Kremes and a can of Coke.
Give Yourself Extra Time on the Day of Your 10KAs you get ready to walk out the door of your home or hotel, double-check that you have all your race gear. Be sure to pin the your bib on the front of your shirt before you get there to save time, which may come in handy if you are trying to find a parking spot or need to catch a bus from the parking area to the starting line.
The extra time you've allotted is also useful for last minute bathroom stops, warming up, and taking care of any other pre-race rituals. You'll want to do your usual warm-up regimen, including stretching and a brisk walk or light jog.
In addition, work in tactics to keep you calm and focused. For some, this involves some pumped-up tunes while others prefer breathing and meditation. From here on out remember to relax and ride out that initial adrenaline rush once the gun goes off -- stick to your pace, and enjoy the ride. I'm Jonathon Stewart, with About.com.
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