Race day is always exciting and even after all the races I have been in I still get the jitters. The crowd cheering, the energy of all the runners, you can almost taste the energy in the air. Pride and anticipation are just a few of the many things you will feel when lining up. There are several hints to help ensure a great run and an even better finish.

We will break this down into three separate categories. Pre-race, race, and post race.

Pre-Race:

1. It is tempting to load up on carbohydrates the night prior. Eating loads of food may actually make you sluggish the next day; it is one of those racing myths to avoid.
2. Get a normal nights rest, anticipation may keep you awake so make preparations to ensure you have a good night rest.  No caffeine, get the kids ready early, no stressful activities, you get the idea.
3. Avoid any intense workouts, the day prior you will want to rest your body. This does not mean to avoid exercise, have a light routine instead. A dip in the pool or a turn on the elliptical should suffice.

Race:

1. The big day is here, try to avoid running around too much, you need to save your energy for the run. Arrive early to get checked in, this will help avoid the stresses of waiting in line.
2. Eat a light breakfast if your run is in the morning and keep it full of foods that are easily digestible.
3. When lining up to run make sure you set yourself far enough back to not get passed by the faster runners, do not let pride get in the way.
4. Start with a normal pace, it is tempting to run hard and fast with everyone cheering but you will need to conserve energy for the entire run.
5. Hydrate when you need to; avoid drinking too much or too little. Your body needs electrolytes and sodium so avoid drinking just water.
6. Speed up on the last portion of your run, you fastest speeds should come near the end. Focus in on the runner in front of you and steadily pass them. Do this one by one, having the energy and actually doing this is a huge motivational factor.

Post Race:

1. After crossing the finish line try walking for at least 5 minutes to cool down. It is tempting to collapse or sit down but this can result in muscle spasms if you stop too quickly.
2. Stretch after your cool down period.
3. Congratulate yourself for putting forth your best effort and be proud of your accomplishment!

These simple guidelines will help you have a great race day and keep you coming back for more.