The Great Ocean Road Running festival is this weekend! Are you ready for the big day?
Whether you have been training for the Ultra Marathon or the 6km – they all take commitment and dedication. You have put in the training hours and made sacrifices – whether it be early mornings, change in diet or simply sticking to a strict training schedule.
It’s Race Week and you need everything to fall into place perfectly.
We are in the same boat as you and we would like to share our tips from experience on how to best prepare.
1. GOOGLE
- Google can be the devil in times of stress. You start to over think everything “should I use caffeinated
gels?” “do I get new runners?” “should I eat before the race?”
- DO NOT CHANGE ANYTHING.
- Stick with what you have trained with and what works for you. The last thing you want is needing to run to the toilet mid race or get a horrific stitch! We even go as far as saying wear the gear you have trained in – who knows what extra chafe you may experience in a new top.
- To avoid extra distractions that can impede performance, stick with what you know.
2. SLEEP
- You can be prone to illness when training long distances so ensure you don’t get run down.
- The week leading up to the race is an important time to rest and get adequate shut eye. Do not go to bed at a ridiculously early hour the night before as you will just toss and turn, just make sure you get between 6-8hrs.
3. TAPERING
- Do not increase your running distance in the last week. It is too late to cram in extra training sessions.
- You need your legs to be fresh for the event so light jogs, stretching and massage. It is a good idea to get in a shorter run at your ideal race pace.
4. RUNNERS
- Never run an event in new runners.
- Ensure you have had them for at least 1 month and have run approximately your race distance.
5. SOCKS
- For longer distance a technical sock is best, which are moisture wicking and reduce the likelihood of blistering eg) Steigen, Experia, Balega.
- BUT if you haven’t trained in them, it is something to consider for next time (use your current pairs).
6. PREPARATION & TRAVEL
- Lay your clothes out the night before with your race number pinned to your top
- Charge your watch/iPod
- Prepare your breakfast/coffee (if any) in the kitchen
- Have at least 2 alarms set to ensure you wake up (have a 2nd device with an alarm to be extra cautious!)
- Be aware of road closures and parking near the event. Always arrive 15mins earlier than you need to (time for a quick nervous wee!)
We all have our rituals pre race day so it is all about finding yours. A large portion of race day is mental so it is important to start with a calm and positive state of mind early on.
See you at the finish line!
Maddie McMahon
Sports Podiatrist
Torquay Sports Medicine Centre