Training

Run Garioch’s Tips for a Successful Race 

Proper nutrition, hydration and recovery are all essential to a runner’s performance no matter what distance they’re racing, how fast they run or how much experience they have. 

Unfortunately, all three can be overlooked when planning for an event as physical training often takes the spotlight. 

But make no mistake: neglecting these areas could add minutes to your race time or delay your recovery. 

Don’t put in all that hard work training and see it go to waste because of an easily controlled factor impairing your performance. Follow our basic tips to maximise your performance at Run Garioch – and in all your runs and races to come. 

Nutrition 

Creating a nutrition plan in the build-up to race day can help optimise last-minute training gains and set you up on the correct path for a successful race. 

A runner’s diet should be loaded with sources of carbohydrates, proteins and iron, which are all fundamental nutrients the body relies on when racing. 

Some other tips: 

• Carb load: eat a carbohydrate-heavy meal the night before your race to supply your muscles with their primary fuel source.
• Only consume light and easily digested food on race day to avoid unwanted digestive distress: bananas, eggs and toast are good options.
• Drink a large cup of coffee one hour before starting the race: caffeine will increase your focus and endurance.

Hydration

Sweating is inevitable during a race. Depending on environmental conditions, a runner can lose between 0.5L and 1.8L of body fluid per hour. Without adequate care taken to maintain hydration levels, dehydration will quickly occur.

• Hydrate before the race begins: drink 5–7ml per kg of body weight four hours before the race.
• You can estimate your own fluid loss by weighing yourself before and after a training session. A reduction of 1kg equates to a loss of 1L of fluid.
• Make full use of the water stations provided by Fisher Offshore around the RIM Fabrications Ltd ½ Marathon and Dandara 10k courses to maintain hydration levels throughout the race.

Recovery

Recovery doesn't just start after the race.

• Rest up for 48 hours prior to race day: this will allow your body to recover fully from training and prepare for the challenge ahead.

• Consider investing in compression clothing which can help reduce fatigue, muscle soreness and swelling.

• After your race visit the RGU:Wellness tent for a massage to release tension and treat small soft-tissue injuries.

• Try active recovery by taking a short walk or cycle the next day to reduce joint stiffness.

• Use a foam roller to soothe muscle tension and trigger points within the body.