Seven Tips for Properly Preparing for a Race

With the return of good weather, it's not uncommon to want to get back into running. Whether you are an experienced athlete or a beginner, with a specific goal or just for pleasure and challenge, there are essential things to know to properly prepare for a race.

1) Pre-hydration:

If you have a long race in the coming weeks, it is important to pay attention to your water consumption. Just like sleep and nutrition, what you do in the days leading up to the race can have a big impact on your performance. So try to always have a reusable water bottle with you at least a week before the race. Whether you are at the office or on the go.

2) Never start thirsty:

You probably have a lot on your mind before starting the race. But NEVER start your race feeling thirsty. Make sure to place a water bottle in your bag the night before to ensure you don't forget it on the day. This way, you can hydrate properly before the race without dipping into the reserves planned for the day.

3) Drink early and often:

The start is given, and everyone sets off. In the first few kilometers, you might get carried away by the momentum and neglect hydration. You feel great, the temperature is cool, and it's really awesome to be at the front. We recommend starting to drink once you've found your ideal running pace, after one or two kilometers. You might not feel thirsty, but you'll be preparing your stomach to receive liquids and food.

4) Know the race and its conditions:

Make sure to know the course at least a little and where the points are where you can stop if needed. Also, check the forecasted weather! The hotter it is, the more water you'll need to carry with you. We recommend starting with at least 1 liter and refilling whenever you can.

5) Set an alarm:

Set your watch to beep, say, at least every 40 minutes. Every time you hear the beep, it means it's time to take a sip or have a snack. Having an external reminder is very useful, especially when you're focused on the race and particularly in the last kilometers when fatigue becomes challenging.

6) Replenish electrolytes:

We lose salt when we sweat, so it's useful to "replenish." You can ingest salt tablets or drinks with a salt concentration. However, be cautious: some people might be very sensitive to the side effects, especially digestive issues. Make sure to research well before consuming them!

7) Train...again...and again...and again!

Every training session is an opportunity to practice and be ready for the big day. Never use something you haven't tested before: the new pair of shoes or the new backpack can wait for the next event. This way, you'll be accustomed to your gear and avoid unpleasant surprises.