IF YOU’RE READING THIS, you’ve likely been training for some sort of race. Congrats! That’s the hard part! A mentor once told me that the race itself is simply a parade in honor of all the work you put in to get there. I’ve run more 5Ks, half marathons, and marathons than I can count, and I can attest that this is a good mindset. Of course, things will still be challenging when it’s go time. To help make them a little less so, I spoke with coaches, psychologists, and experienced runners to gather their top tips for newbies and seasoned racers. Run through their advice—you’re almost there!
Set More Than One Goal
Runners often go into a race with a target finish time, and if they don’t hit it, they consider the whole endeavor a failure, says Carla Meijen, PhD, a sports psychologist and the author of Endurance Performance in Sport. Avoid putting this pressure on yourself by having a few goals instead of just one. “You can set a dream goal, for when the conditions on race day are ideal; a happy goal, for when the conditions are less than perfect; and an OK goal, which would be the bare minimum if things don’t go to plan,” she explains. For example, your dream goal could be to run a 5K in under 25 minutes, your happy goal could be to complete the race in less than 30 minutes, and your OK goal could be to simply cross the finish line.
The race itself is simply a parade in honor of all the work you put in to get there.
Stack Your Playlist
Raise your hand if there’s one song that always gets you moving a little faster. This is your power-up song, according to Emily Abbate, a certified running coach in New York City and the host of the wellness podcast Hurdle. Hers is “Nice for What” by Drake, and she has it on her playlist four times. “When it comes on, it’s a reminder that I’m in control, and I get a boost of energy,” she says. The songs on your playlist don’t need to be in a particular order, but if your power-up song is on there multiple times, it’s more likely to come up.
Bring Donatable Layers
Comfort is key on race mornings, says Gemma Ward, a group training coach for New York Road Runners in New York City. “I like to bring sheddable clothes that help me stay warm while I’m waiting,” she adds, explaining that most races collect and donate runners’ discarded clothing.
Go with What You Know
Repeat after me: Nothing new on race day. Avoid the temptation to experiment with something you think will help, says Heather A. Milton, an exercise physiologist supervisor at the Sports Performance Center at NYU Langone Health in New York City. “It’s the first tip I give—especially to anyone who is either trying to break a personal record or new to doing a race.” If you’ve never had an energy drink before a run, race morning is not the time to chug one! The same can be said for gear—you don’t want anything to (literally) rub you the wrong way. Many experienced runners follow what they do in training: coffee, breakfast, hot shower, and then mental prep for the miles ahead. Speaking of breakfast, consider a mix of carbs and protein with minimal fat, Milton says. (Fat takes longer to digest and can slow you down.) Just make sure you practice with those exact foods during your training runs.
Pad Your Arrival Time
Many runners underestimate how long it will take to get to the starting line, because roads and routes are often blocked off. “Every race is going to be different, but always check the race page for the suggested amount of time to arrive,” Ward says. She recommends getting to a local race at least 60 minutes early.
Hydrate Often
“A lot of times, we have runners who will run with a water bottle when they’re training and then, on race day, forget to hydrate,” Milton says. There will be water stations along the way (look at the course map ahead of time to know where they are), so listen to your body and grab those cups. When you feel thirsty, you’re already mildly dehydrated, which is no good; you need water because it replaces fluids lost when you sweat. Hydration is especially important if you have certain health conditions, like asthma.
Visualize the Hardest Part
“No matter how much you’ve trained, there’s going to be a moment during your race when it feels tough,” Abbate says. She recommends imagining yourself in this moment in advance. Think about how you’ll respond— maybe with a mantra or your powerup song. Milton suggests clearly picturing yourself running the entire course: Where will you encounter hills? Where are the water stations? Research shows that visualization enhances confidence in all sorts of activities, including finishing a race.
Run Your Own Race
It’s easy to get caught up in the excitement of the first few miles. You might be inspired to come out of the gate strong, trying to keep up with friends and even strangers. Do not. “You want to preserve this energy for later miles,” says Mark Coogan, a running coach with New Balance. Remind yourself that you are your only competition, and you can set your own pace.
Practice Mile-by-Mile Gratitude
“There’s loads of research backing the benefits of a gratitude practice,” Abbate says. (For example, a 2021 study found that gratitude can help athletes avoid emotional and physical burnout.) “Make your run really special by dedicating each mile to a different thing you’re thankful for, whether it’s your go-to sports bra, best friend, dog, or body. This also breaks up the run and helps you find the fun.”
Shrug Off Certain Things
“Don’t stress about what you can’t control, like the weather, the bathroom line, the person complaining next to you in the corral,” Abbate says. Instead, put your energy into the stuff you can control, like leaving your house with plenty of time to arrive early. “This is a celebration of all your hard work, and you deserve to be present without anyone or anything ruining your vibe.”
SAY HI TO THE REAL SIMPLE WOMEN’S HALF MARATHON HOST
On April 28, thousands of women are expected to run around New York City’s Central Park—twice!—in REAL SIMPLE’s first half marathon. And Sheinelle Jones, cohost of the third hour of the Today show, will be there. An accomplished runner (you may have seen her very personal segments on the show about running last year’s New York City Marathon), Jones has some advice: Don’t underestimate the reward of the training. “I surprised myself with my persistence and determination,” she says. She’d run as soon as she finished the show in the mornings and after she dropped her daughter off at class. Even when her family took vacations, Jones trained. “I found trails all over the country in beautiful places,” she says. Jones signed up for the marathon to prove she could do hard things. But she found that running served as a form of self-care. “I didn’t prove I could do something miserable. I proved to myself I could find new ways of therapy and meditation,” she says. Learn more about our race and sign up at realsimplehalf.com.
COURTESY OF NBC/NATHAN CONGLETON