Race Day Routine

Pre-Meet:

1. Eat breakfast: 300 calories or so, during the 3 hours before the race.

2. Drink 20-30 or so ounces of fluid (a mix: sports drink, water) during the 3 hours before the race.

3. Focus your mind on the task in front of you.

Pre-Race (At the meet, before the race):

1. Preview the course as soon as you arrive (start and finish, especially), then sit down and begin to focus on the race.

2. Visualize yourself running effortlessly on the course.

3. Get your race number and pin it to your singlet.

4. Stay with your teammates.

Warm-up:

1. About 1 hour before your race, drink 6-8 oz fluid.

2. Begin warm-up with 2-3 minutes slow jogging and do any warm-up drills.

3. Stretch for about 15 minutes.

4. 30-45 minutes before your race, warm-up for about 10 minutes with your teammates.

5. Bring your spikes with you, or have them ready at the camp area.

6. 10 minutes before race, be in your box and start your strides. Do 4-6 hard strides off the start line.

7. No one other than your teammates and coaches should be on the line with you.

Post-Race:

1. Change shoes, get out of your race singlet, and get together with your team and your coach.

2. Once you’ve talked to family and friends for a few minutes, get with your team and do a cool-down. Minimum cool-down is 1 mile. Optimal is 2 miles.

3. Pay attention to award and team announcements.

4. Drink plenty of fluids and eat.