Here at Running 4 Women we know from experience how the smallest problems can affect your whole race, that’s why we have prepared this 10 point plan to make sure you get the very best from all your hard work.

Get up early: Give yourself plenty of time for an early breakfast and a leisurely journey to the start. It is important that you read the instructions sent to you by the race organiser.

 
Get hydrated: Drink a pint of water as soon as you get up and continue to keep your fluid levels topped up.

 
Do not use new shoes or kit: You may have bought a bargain but now is not the time to find out that it chafes or gives you blisters.

 
At the start line up ensure that you are positioned amongst runners of similar ability. Most races have timing boards placed at intervals along the start. These are your estimated finishing times. So please don’t think that it would be better to get to the front. This simply means that you will start far too fast and finish in pieces!

 
When the gun goes off be conservative. Better to run a gentler first half and feel good towards the finish than go hell for leather and feel exhausted before you reach halfway. A controlled first half also means you start to pass tiring runners later which gives you a psychological boost.

 
Keep drinking. Dehydration can be a real problem for half marathon runners. Half marathons have drinks stations at regular intervals: make use of them.

 
Think in small chunks. Focusing only on the mile ahead is easier than coming to grips with 4 or 6 at a time.

 
Take measured walking breaks if you need to. Its possible to run a sub 2 hour half marathon taking a one minute walking break every mile. It reduces the damage to your body (and mind!) but be sure to set a time limit on each walk.

 
Arrange precisely where you will meet your family or friends at the finish. Ideally arrange a phone number (eg relative) you can call if you miss your rendezvous.

 
Eat some easily digestible food (eg banana and some bread) within half an hour of the finish to help you recover. Spend the whole of the following week relaxing and congratulating yourself!

Related posts:

1. Avoid Post-Marathon Blues With the 4R’s
2. What Happens on Race Day?
3. Running That Perfect Half Marathon

Most races these days will send you your race number through the post together with information about car parking etc. If you have not received anything by the week before you must contact the Race Office – you should be able to find contact details on their website.

To save yourself extra stress on the day make sure that you have everything you need, ready and packed the night before – make a check list of the most important items:

• Shoes (make sure you have worn them before you race in them!)
• Clean socks.
• Shorts.
• Vest / Tshirt.
• Track bottoms.
• Warm Top (Waterproof if weather is likely to be bad).
• Extra clothes incase the weather is cold/wet.
• Race number.
• Safety pins (for your number).
• Bottle of water.
• Energy bar / banana for post race.
• Race Direction / Information.
• Travel information (Any travel tickets you may have bought).

This is not a definitive list but does cover the most important items that you will need.

Arrival:

Every entrant arrives at the race venue. Most events will have designated parking areas and larger race will have a public address system to keep everyone updated as the Start time approaches.

Preparation:

As the race start time gets nearer, competitors will be making final adjustments to their kit, visiting the toilet and warming up – so that they are fully prepared for their race. Be careful when warming up – it is so easy to do too much particularly if this is your first one. You should only need about 20 minutes maximum if it is a 5k and your first race.

Lining Up:

Everyone lines up according to their expected finishing time, with the faster more experienced runners right on the start line and those expecting to finish later, further back. This way, no-one is impeded and it is essential that you do this! You do not want to be caught up with the fast runners right at the start.

Start:

A gun, klaxon or air horn is sounded and the race begins. Unless you are right on the start line, progress wil be slightly slower as the runners move away – which is often a good thing because your not tempted to go too fast at the beginning, which can ruin your race.

Main Race:

Over the duration of the race there will usually be mile or kilometre signs by the side of the course which inform you of the distance you have run. This can be very important if you are running to a pre set time schedule. You will also find regular drinks station – take a small drink at each one.

Finish:

The finish line will be clearly marked and you will often see countdown boards on the side of the course: 800m To Go, 400m To Go etc. At the bigger events there will be a large Finish Gantry with a timing clock.

Post Finish:

As you cross the finish line you will be marshalled into “funnels” where you will be asked to keep moving forward to receive your medal/Tshirt or whatever is on offer (depends on the race) drinks should also be available. It is imperative that you do keep moving.

You then exit the funnels, get reunited with family and friends, get warm/dry kit on and reflect on what was a fantastic achievement!

Related posts:

1. 10 Ways to Avoid Those Race Day Hiccups
2. Race Preparation Part 2
3. Race Preparation -Part 1