Race season has officially begun for #TeamBreconCarreg who have already taken their first strides towards their running goals. And, if your first run is just around the corner, we’re here to help. Whether you’ll be doing a 5k fun-run or a marathon, we’ve rounded up some top tips on what to do the night before a big run.
Take a look at our advice on everything from what to eat before running and how much water a runner should drink below, and put your best foot forward on race day.
Get a Good Night’s Sleep
It may sound easier said than done when adrenaline is running through your body the night before a race, but a solid night’s sleep can make a world of difference for your performance.
Try not to overthink and force yourself to go to bed. Instead stick to your usual routine, avoid stimulants like coffee or sugary treats, and stay organised – knowing you have everything prepared for your early start will mean you can rest peacefully and you’ll drift off sooner.
Set your alarm for a sensible time in the morning, and even a second, back-up alarm if you’d like, then hit the hay.
Stretch Out Your Muscles
There is nothing more frustrating than injuring yourself the night before the big day, so make sure to only partake in a short and low-impact workout 24 hours before the run.
Stretches before running are essential for releasing mental and physical tension. So, why not partake in a gentle yoga session the evening before your race to keep your body supple and prepare yourself for the day ahead?
Cut Your Toe Nails
This may sound like a strange time to pamper yourself, but it can benefit you in multiple ways. Not only will neat nails make your feet look better, but this will prevent them going black from repeatedly hitting the front of your trainers when running too.
Fuel Your Body with the Right Foods
Many pro runners will recommend you having your last big meal around 48 hours before the race and for you to stick to smaller, more frequent meals in the two days prior. This big meal should be high in carbohydrates (around 4.5 grams per pound of body weight) in order to maximise muscle glycogen stores.
One of the best foods to eat before a run is rice, so make sure to enjoy a bowl with your meal the evening before. Enjoy this with a glass or two of no added sugar fruit juice for a tasty drink that is high in carbs and protein.
The morning before your race, dish up a bowl of oats paired with fruit. This pre-race breakfast is high in complex carbohydrates, fibre and protein, meaning it provides a steady release of energy and a healthy dose of Vitamin B.
Drink Plenty of Water
As we wrote in our blog post 5 Race-Day Tips for Half Marathons, it’s important to stay hydrated when running by drinking every 20 minutes throughout the race. However, it’s not just race day when you should drink plenty of water.
Listen to your body and stay hydrated while training. Generally, experts recommend you drink 2 litres of water a day, but this should increase if you will be sweating a lot. Maintaining hydration while training and the night before a race will help you regulate your body temperature and lubricate your joints. In fact, according to a study published by The Physiological Society, we run up to 2% slower for each percentage of body weight lost through dehydration.
Drink a glass of cool water before you go to bed the night before a race and it could help you sleep better, stabilise hormone, vitamin and nutrient levels, and allow your muscles to recover, leaving you in peak condition when your alarm rings.
If you’re wondering what to drink before running in the morning? It could also be beneficial to drink 500ml two hours before your run. This’ll mean your body is hydrated, plus it will provide you with time to clear any water you don’t need before you hit the start line.
Let Brecon Carreg Help You Stay Hydrated
Don’t have time to do a big shop before your event? No problem. Buy bottled water and get it delivered to your front door at a time that suits your schedule by shopping online.