All running training programs are geared toward eventually leading athletes to the desired race where they want to show their best. Does pre-race running help or hinder this? Let’s figure it out in this article.
Why Running a Day Before a Race May Be a Good Idea
Some athletes are afraid to run the day before the race for fear of getting tired out, making it difficult to perform on X-day. If you are one of them, let’s ease your concerns with some benefits of pre-race jogging.
- A race is a big deal, and therefore it is normal that you can worry the day before. However, stress and anxiety can lead to mental fatigue, which negatively affects your physical performance, whereas running the day before a race can help you deal with anxiety, stress, and other mood disorders. Besides, being calm helps you sleep better, and good sleep, in turn, improves athletic performance.
- If the running event is in a new area for you (another city or even state), you would not have been able to conduct your running training program along its route. Therefore, if you are wondering what to do the day before a race, the answer is simple – test the route. After running, you will find out what awaits you on the way to the finish line, get acquainted with the track, and see where the water stations and toilets will be located. This can further calm you and give you confidence.
- If you are wondering, “should I run the day before a 5k or 10k?” you need to know that running the day before a race improves blood flow to your legs and relaxes your muscles. This way, you can delay fatigue and reach the intensity needed when running short distances.
- Pre-race running also promotes the efficient storage of muscle glycogen. Glycogen is the main fuel for runners, boosting endurance and helping overcome long and grueling distances. Keep this advantage in mind when deciding, “should I run the day before a marathon or half marathon?” However, your run on the eve of the race should not exceed 20-30 minutes; otherwise, glycogen stores will be depleted.
Pre-Race Running: What to Remember?
There are no universal answers to the questions “is taking a day off before a race bad?” or “how many days rest before a race is best?” It all depends on your individual training program. The main thing is to stick to the schedule that your body is used to. In fact, any experimentation close to race day is taboo as it can affect your performance. So, for example, if your half marathon training plan includes a final pre-race training session on Thursday and the event itself is on Saturday, you don’t need to run the day before a half marathon. It could confuse your body and throw it out of its routine.
Some manuals on when to stop training before a race say that your last run should be no later than 2-2.5 hours before the event. That is, you can freely jog both the day before and the morning of the race to warm up your muscles, improve blood circulation, and help your body wake up. The main rule is not to overdo it. Run for 10-15 minutes, do some light stretching, and return to your home or hotel to further prepare for the starting line.
So to run or not to run? The only secret is to stick to the usual schedule. So check your running plan! And to avoid tiredness – simply adjust the duration of the workout.
