Pre-Race Preparation
Race day performance is heavily influenced by what happens in the days before. During the final week, reduce training volume by 40–60% while maintaining some intensity — this taper protocol allows your muscles to fully replenish glycogen stores and repair micro-damage from training. Sleep is critical: research in the European Journal of Sport Science found that athletes who slept less than 7 hours per night in the pre-race week performed 3–5% worse than those who slept 8+ hours. On race morning, eat your pre-race meal 2–3 hours before the start — this should be familiar food you've tested in training, typically 200–400 calories of easily digestible carbohydrates with minimal fat and fibre. Arrive at the venue 60–90 minutes early to allow time for logistics (bag drop, toilets, warm-up). A proper warm-up of 10–15 minutes of light jogging followed by dynamic stretches and 3–4 short strides at race pace prepares your cardiovascular system and muscles for the effort ahead. For races longer than a half marathon, the warm-up can be shorter since the first kilometres serve as warm-up.
Race Day Strategy Guide
Pacing: Even or Negative?
Research consistently shows that negative split pacing (running the second half slightly faster than the first) produces better finishing times and lower perceived effort for most runners. A 1–3% negative split is ideal. Going out too fast in the first 5K is the most common mistake in marathon and half marathon racing.
Hydration During Racing
For races over 60 minutes, aim for 6–8 ml/kg/hour of fluid. For a 70 kg runner that's about 420–560 ml per hour, or roughly one cup (150 ml) every 15–20 minutes. Don't rely on thirst alone — it lags behind actual dehydration during intense effort in warm conditions.
Fuelling with Gels
Carbohydrate stores (glycogen) last roughly 90 minutes of racing at marathon effort. For any race longer than 75 minutes, take your first gel around 45 minutes in to stay ahead of depletion. Use gels you've tested in training — GI issues on race day are a preventable disaster.