THE BIG DAY

FOR 5K AND 10K RUNNERS

T—3 HOURS UNTIL THE START / Wake up, drink the coffee

Have your coffee when you wake up. It can help move your bowels and prevent a mid-race emergency. Emily Infeld, a 2016 10,000m Olympian, says she drinks her coffee at least two hours before a race.

T—2 HOURS / Keep breakfast boring

Infeld eats something plain and easy to digest, with simple carbs, two to three hours before her race: a bagel, some porridge, toast or a Clif Bar.

For fluids, aim to drink an additional 3ml per 0.45kg of body weight before a race. And, ‘if you sweat more, drink more’, says Starla Garcia, a registered dietitian and 2020 US Olympic marathon trials qualifier. ‘Keep heat and humidity in mind, as well as personal history of dehydration,’ says Garcia.

T—1 HOUR / Arrive and warm up

Ensure you give yourself ample time if you’re driving through traffic or using public transport. After you’ve dropped off your gear, warm up for 15 minutes. Infeld recommends easy jogging, light stretching and strides 30 minutes before your race starts. That will give you time for a final toilet stop.

FOR HALF AND MARATHON RUNNERS

T—4 HOURS / Wake up, fuel

Drink your coffee immediately. Three and a half hours before the gun, Wade eats something filling and easy to digest. Her favourite: a bagel (any kind except whole wheat, because the fibre makes it harder to digest) with a tablespoon of peanut butter on each side, a sliced banana on top and a drizzle of honey. Hydrate according to the 3ml rule (see left). Worry about your bladder later, says Pappas.

T—2 HOURS / Anticipate speed bumps

For larger races, allow 20 to 30 extra minutes for traffic and parking, says Lauren Ross, a 2:45 marathoner. She advises having multiple parking options. ‘If you’re running a new-to-you race, find a recap online,’ she says. ‘They often mention logistical hurdles like walking to the start, gear check and toilet queues.’

T—90 MINUTES / Toilet, fuel again

Join the toilet queue as you arrive, Ross says. ‘A long queue at a bank of portaloos will move faster than a smaller one at a single portaloo,’ she says. If the queues are long, have your snack – some fruit gummies or a granola bar – while waiting. Ross has an easy-to-digest carbohydrate with extra electrolytes, such as Honey Stinger chews.

T—45 MINUTES / Light warm-up

Pro marathoner Sara Hall warms up 45 minutes before a marathon with 10 minutes of light drills and strides. For a half marathon, Wade warms up at an easy pace for two miles. ‘With the longer stuff [like a marathon], you’ll warm up in the first mile or two. Conserve your energy for the final miles,’ Wade says.

T—30 MINUTES / Time to focus

Once in the start pen, repeat your mantras and stay relaxed. Olympic marathoner Jared Ward does active stretching, reties his shoes and sits down to get off his feet and go over his race plan. ‘Focus on what you can do now – relieve any fear and anxiety about your race,’ he says.