Race Day Tips for the Endurance Runner

Tips for Race Day

• During the race, drink when you are thirsty, and no more
  
• DO NOT take any product with ephedra in it. Ephedra increases your risk of "heat illness." It should not be used while training or on race day.
• Stay away from dehydrating agents such as cold medicines, anti-diarrhea products, sinus meds and caffeine, which all can lead to dehydration: you may take them again in a few hours after finishing the race
• Do not consume more than 200mg caffeine race morning, which is the equivalent of 2 cups (10 oz) of coffee.
• If no contraindication, take one baby aspirin (81 mg) the morning of the race. It will help blood flow within your heart.
• Do not sprint the last mile.

Too Much Fluid Can Be Harmful:

Most athletes understand the importance of drinking fluids, but some don't understand that drinking too much can be harmful as well. Over-hydrating can lead to a dangerous condition known as hyponatremia (low blood sodium). Runners or walkers out on the course for long periods, losing lots of water in the days prior to the race and then stop at every fluid station along the course also may risk hyponatremia. This condition can lead to nausea, fatigue, vomiting, weakness, sleepiness, changes in sensorium and in the most sever instances, seizures, coma and death.

To Avoid Hyponatremia Follow These Easy Guidelines:

• Follow the fluid recommendations
• Include pretzels or a salted bagel sodium in it over water, which has none
• After the race, drink a sports drink that has sodium in it, eat some pretzels, a salted bagel or any other salty food
• In the days before the race, add salt to your foods (provided that you don't have high blood pressure or your doctor has restricted your salt intake)
• Eat salted pretzels during the last half of the race
• Carry two small salt packets with you, eat one just before starting and the second during the last half of the race.
• Stop taking non-steroidal anti-inflammatories 24 hours before your race and do not start again until a minimum of six hours after finishing the race.

During Training: Weigh in Daily

Step out of bed every morning and onto the scale. If you're anywhere from 1% to 3% lighter than the previous day, re-hydrate by drinking 8 ounces of fluid for each pound lost before training again. Over 4% lighter, re-hydrate and back off that day's training intensity and see a doctor.