Prepare and hydrate effectively for race day
Pre-Event Training
Start to Practice Your Pre-Race Hydration
- Don’t just drink on race day — build good hydration habits in the weeks before.
- Drink 300–500ml of water (or a light electrolyte drink (SIS) about 1–2 hours before training or racing.
During Training Runs
- For runs longer than 60–75 minutes, take water with you (handheld bottle, hydration vest, or plan out your water stops).
- In hot conditions, sip little and often rather than big gulps.
- Consider electrolyte drinks or salt tabs if you’re a salty sweater (white streaks on clothes/skin).
Practice Your Race Strategy
- Use your long training runs to mimic race hydration: practice with sports drinks if the event supplies them.
- Work out how often you’ll drink at aid stations (typically every 3–4 km in hot races).
Post-Run Recovery
- Rehydrate with water plus electrolytes.
- Add carbs and protein within an hour to replenish energy and aid recovery.
Training Program Prep
Follow Our 8 Week Plan
If you’re new to distance running, aim for at least 8 weeks of structured training. A typical structure includes:
- 3 runs per week (1 long run, 1 tempo/speed, 1 easy run).
- Optional cross-training (cycling, swimming, strength).
Long Runs = Key
- Gradually increase your long run each week (no more than +10% distance).
- Aim to complete at least 18–19 km in training before race day (if you are training for a half marathon).
Run In the Heat
- Don’t avoid warm days — train in them gradually so your body adapts.
- But scale back intensity/pace when it’s especially hot and humid.
Listen to Your Body
- Watch for dehydration signs: dizziness, headaches, nausea, excessive fatigue.
- Rest if needed — consistency beats overtraining.
Taper Before Race
- Reduce volume in the last 2 weeks (especially the final week).
- This allows your body to absorb training and store energy.
Race Day Strategy
Drink 250–500ml water with breakfast.
Take small sips at all aid stations (don’t wait until you’re thirsty).
Alternate between water and electrolyte drinks if available.
Pay attention to your body’s signals and reduce intensity or pace as needed, particularly if you experience any signs of dehydration or discomfort.
Use the same routine you practiced in training — nothing new on race day.
