Hi Reader,

Nothing new on race day! We've all done it, worn those new running shoes we are keen to try out, or bought that gucci piece of kit at the expo, then suffered for it a few ks into your race. How can you have the best day out and what do we mean by this?

How you race - Who's been caught up in the cattle stampede at every race start? Regardless of distance have a pacing plan and stick to it. For road races, through testing and training, you should have a good idea of your goal race pace. For longer ultras, start slow, when you think you are going slow enough, slow down again. No one finished an ultramarathon, wishing they had gone faster at the start! Don't get caught in the stampede and ignore everyone else around you.

Weather Preparedness - Check the weather forecast leading up to race day and plan accordingly. Whilst you can't control the weather, knowing the conditions will help in advance. Including heat acclimatisation in your last few weeks of training, will give you the confidence, in the case of a hot sunny day, you have done all you can to prepare. Likewise, if it's cooler, extra layers for the start and during the race will keep you running to your best.

What you wear - Use the long run to figure out what shoes, socks, shorts, tops, and sports bra work best, then stick with those for your long runs. Use the final few weeks out from race day to decide yes or no. Practice with the kit in the rain to see how it is affected. Whilst looking great for the race photos, that new top, if it starts chafing a couple of hours into the race, is going to be the cause of some serious (avoidable) pain.
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What you eat - Practice, practice and practice. Decide, test and dial in your nutrition well before you need it on race day. you may choose to take what is on offer at the CPs/tables or take your own. Races publish their nutrition brand partners, before the race and what is available at the different CPs. This gives you plenty of time to practice with either what you know is on course, or with your own nutrition if you prefer. Know how much and how often you are taking food/gels etc.

Gastrointestinal (GI) issues are one of the biggest causes of DNFs in races and can be avoided with practice.
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What you carry - Use the long run to get used to the mandatory kit, how to pack it and how it feels. Don't find out on the start line you have an item digging in your back and it suddenly feels heavy! If you have not practised with poles, well in advance of the event, leave them at home.
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Final tip, the event t-shirt you pick up at registration, if you have not worn it before, might be worth saving for the day after, hobbling around with the race medal.

Wherever your long run takes you this weekend, what are you going to practice for race day?

Have a good weekend Reader,

Cheers,

Ash