If you signed up for a race this season, you've spent the past few weeks putting in the time, sweat, and miles. Good for you! But there's more to it: "I consider everything from nutrition to visualization techniques a part of race training," says Stephanie Coburn, a running coach and triathlete in New York City. Here are six ways to get ready for your race when you're not hitting the pavement:
Be Your Own Publicist
Hearing the crowd cheer you on is amazing; hearing the crowd scream your name is even better. "It makes it more of a personal connection on race day when they can say 'Go Sally!'" says Robin Azron, a running coach and ultra marathoner in New York City. Her advice: Customize your shirt with your name. Use fun fabric pens, write your name on duct tape and attach it, or spell out your name with iron-on reflective tape. Then, the morning of, post a photo of your race-day outfit and bib on social media. Besides making for a killer #OOTD Instagram photo, it'll give your cheer squad another clue for what to look for in a sea of runners, says Azron. It will also save your supporters the step of writing your number down—several larger races have online tracking, so this way, friends and family who aren't physically at the race will be able to track your progress digitally by name and/or number.
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Create a Best-Run-Ever Playlist
Put together a pump-up playlist beforehand so you won't have to fiddle with your phone or iPod during the race. Pick songs that'll keep you positive and moving at an ideal pace. You can even get really scientific about it: Azron says songs paced between 90 to 110 BPM (beats per minute) are ideal for running. Calculating BPM is tricky and involves having the skilled ear of a musician, so Azron suggests using the app Spring, which calculates the number of steps you take per minute, then creates a playlist of songs at that speed based on your favorite artists. (One note: Sometimes races will advise against using headphones during the race, but some runners suggest coming prepared with stashable ones and a playlist anyway, and then seeing what the other runners are doing.)
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Check the "Menu"
For races longer than 90 minutes, Azron says having fuel is essential. Go online to the race website a few weeks in advance and see what brands and types (gels, bars, beverages) of fuel the race will be providing, says Coburn. Then, start training using that same fuel weeks in advance so you'll know what to expect on race day. "Race and training nutrition is so personal because everyone's digestive systems are so different," says Coburn. If you're not a fan of the allotted brand or type of fuel provided, make sure you purchase enough of your favorites to last you the whole race. Azron suggests sticking an extra gel or bar in your sports bra just in case.
Position Your Fan Group
"It's much easier for the runner to spot the cheer squad than vice versa," says Azron, so give your family and friends an exact street corner. And don't forget to specify cardinal direction or if you mean runner's left (left-hand side for the person running) or crowd left (left-hand side for the crowd). "If you have a time you want to get, you won't waste 30 seconds to loop back around (to find your fans)," says Azron. Not to mention, navigating across a stampede of runners can be very unsafe. Just as important: Deciding on a meeting spot for after the race when, even with cellphones, it can be difficult to track people down and you can't always rely on having service. "Especially after a marathon when your brain is like scrambled eggs, you're so sore, and you just want to sleep on the ground, having a plan can make the process at the end much less stressful," says Liz Corkum, a running coach and personal trainer in New York City. "In the wake of the Bosto n Marathon last year, I think it's necessary for both your sanity and your safety."
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Visualize Your Race
Close your eyes and imagine your race day; envision yourself from the moment you wake up to the start the race itself, says Budd Coates author of Running on Air and senior director of health and fitness at Rodale. Picture yourself getting ready for the race, warming up, running with other people, going to water stations, seeing a digital clock at each mile mark, tackling the hills, and finally, crossing the finish line. "The comfort of actually having been there before, whether it's mentally or physically, can make the actual day a lot more comfortable," says Coates. "And the more comfortable you are, the better you'll do." Azron suggests starting to do this a few weeks before race day, for five to 10 minutes every day.
Plan Your Reward
Schedule something after the race that's a treat for you—you'll definitely deserve it. Whether that's a reservation for you and your cheer squad at your favorite restaurant or a deep-tissue recovery massage the next day, picturing your treat helps you stress less about the actual race, says Corkum.
MORE: 8 Tips for Running Your Best Marathon
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