29 Things You Should Do the Night Before Your Big Race

I admit it, this is a big list. You probably don’t need to do everything on it. But, just as a packing list helps you prepare for vacation (or racecation!), or a grocery list helps you on your shopping trip, this list can help you remember the important things you should do the night before your big race so you don’t have an “oh my gosh, I forgot…” moment the next morning. So in no particular order, here are 29 things you should do the night before your big race.

Side note: You may know that Alan is a race announcer. I can’t tell you how many times runners approach him and request that he ask the crowd if they have a variety of things from socks to shoes, or even helmets or goggles if he’s announcing a triathlon. 

1. Drink up.

Stay hydrated, especially for longer distance races like the marathon or half marathon.

2. Eat normally.

This can be difficult if you’re on the road, but try to eat as close to your normal diet as possible.

3. Go to bed at your regular time.

Yes, you may be excited and nervous, but you probably have to get up early so get to bed on time.

4. Get your outfit lined up…

So you won’t be fumbling around in the morning.

5. And photographed.

Don’t forget to post your “Flat Runner” on Instagram!

6. Visualize success.

Take the time to review your race in your head, how great you will feel, and how well you will run.

7. Take it easy…

Now is not the time for a tough workout or to explore a new city.

8. …But keep moving.

It’s also not the time to just completely sit on your butt.

9. Roll it out.

Spend a little quality time with your foam roller before bed, but keep it short and sweet. If you’ve never foam rolled, now is not the time to start.

10. Pack your race bag…

Have your warmups and post-race clothing ready to go.

11. Including your recovery gear.

Your recovery kit should include massage or lacrosse balls, comfy shoes, sunscreen, post-race hydration, and fuel.

12. Review your race day plan.

You’ve got one, right? If not, here’s what to plan ahead for both the marathon and half marathon.

13. Check your logistics for the next morning.

Check everything from where you’re meeting your friends, directions to the race start, and parking (including any fees if necessary).

14. Attach your chip and bib.

Do this the night before so you don’t forget in the morning.

15. Limit (or skip) alcohol consumption.

Alcohol is very dehydrating, plus a hangover doesn’t equal a great performance the next day.

16. Take some time to unwind before bed.

Chances are you’re a bit nervous or tense, so wind down before bed by meditating or reading a little to help yourself relax.

17. Check your alarm.

It would be a huge bummer to train so hard for a race then oversleep in the morning!

18. Pack your headphones.

If you listen to music when you run be sure to pack (and charge) your headphones the night before.

19. Charge your phone/camera/music player.

Um, yes. We all know this, but we still sometimes forget.

20. Fill any hydration bottles you plan on bringing.

Whether you carry your own during the race or sip on water or electrolytes beforehand, have your bottles filled and ready to go the night before.

21. Prepare your race fuel.

Prepare and pack whatever you plan to eat before and during the race.

22. Charge your race watch.

Make sure to get a full charge on your GPS watch, especially for longer distance races.

23. Take one last look at the final instructions.

Just in case you (or I) missed something.

Big Race Advice from Instagram

Of course, I had to do a little crowdsourcing on Instagram and asked my followers for their best advice.

 

“Marriage is not a noun; it’s a verb. It isn’t something you get. It’s something you do. It’s the way you love your partner every day.” ~ Barbara De Angelis • • @alantwoodruff and I were marriaging, er, running this morning. A quick 5 miles before work is even better with your favorite running partner. • • Question: Tomorrow on the #RunningCoachesCorner we’ll be talking about important things to do the night before your big race. I’d love if you’d leave your best tip in the comments! If I use it I’ll link back! And don’t forget to link up your running related posts!

A post shared by Debbie Woodruff (@coachdebbieruns) on Mar 20, 2018 at 11:16am PDT

And of course, they had great advice to share:

24. Anna @ pipersrun Night before a  big race….charge my Garmin beside bed or near car keys…so you don’t leave without it or uncharged.

25. Lisa @ milebymile The night before a big race I like to eat my usual prerun meal, nothing new even if I’m traveling! And drink lots of water.

26. Deb @ debrunsfit Pre-race tips: make sure everything is charged, put everything together in one place, leave notes taped to the door you’ll be leaving through reminding you of anything else you don’t want to forget.

27. Kendall @ kpokorski7 The night before a big race I like to look over the course again on Mapquest and mentally go over my race plan; I like to visualize myself finishing strong! I also like briefly look at all the training I have done leading up to the race, which gives me confidence! I try to just relax and put myself in a positive headspace!

28. Toni @ runninglovingliving The night before a race I relax with one glass of wine, helps my pre-race nerves

29. Kimberly @ runningonthefly My tip… I lay everything out in “flat runner” form so it’s ready & waiting

Here’s your free printable Race Checklist: Things You Should Do the Night Before Your Big Race!

So my fellow runners and racers. What is your best tip for what you should be doing the night before your big race?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

This post contains affiliate links.

It can be difficult for a dedicated runner to take a few days off after a marathon. Whether it is because of a fear of losing fitness, wanting to capitalize on a great race and fitness level, or a need to avenge a poor performance, runners frequently skimp on their recovery period, which can lead to injury and future poor performance.

There are differing opinions on post-marathon rest and how long it takes to fully recover. Some experts suggest one day rest for every mile of the marathon, meaning no hard running or racing for 26 days. Others say that is too much, and that two or three weeks is enough for most runners to recover. One suggestion is to approach recovery like a reverse taper. As you reduced mileage during the last three weeks before the marathon, now you can gradually add the mileage and intensity back into your training program.

6 Tips for Marathon Recovery

One thing every expert does agree on is that your body needs time to recover after a marathon. Here are some tips that can help you give your body the time to rest, refuel, and recover.

1. Marathon Recovery starts immediately after you cross the finish line

The moment you finish your marathon, you will be in recovery mode. Much of this comes naturally: you’re thirsty so you drink; you’re hungry so you eat. Take advantage of the water and food offered at the finish line. It will probably be something high in carbohydrates, like bagels or bananas, which will serve your immediate needs. For some, it can be difficult to eat right after a marathon. Grab some of the available food and try to eat as soon as you can. A recovery drink, like Vega Performance Protein and Recovery, provides the proper ratio of protein to carbohydrates, plus other nutrients to help with recovery.

Depending on the weather, take steps to stay warm or cool down as soon as you finish the race. Most marathons provide Mylar blankets when the weather is cold, and at the 2014 Rock and Roll Marathon in San Diego finishers were handed iced towels because the weather was quite warm. In either case, try to get to your own clothes and change into something dry as soon as possible.

As soon as you can, get completely off your feet. Sit down, elevate your feet, relax, and think about the amazing thing that you just accomplished.

2. Take a few days completely off

Continue your recovery by taking two or three days completely off exercising. No cross-training, only light walking, and no running. During that time take care of any residual soreness or injuries with ice, gentle stretching, foam rolling, and (after the first day) heat. Many runners find the use of compression sock or sleeves (like Pro Compression socks or sleeves) to be helpful. They reportedly increase blood flow and lymph removal, which can speed recovery.

After my last marathon, I had great success with a combination of stretching, foam rolling with my Intelliroll (save 10% with the code COACHDEBBIE), and using my Theragun massage gun. I felt surprisingly good the day after the race, and even better the day after that (in spite of a four-hour drive home).

3. Eat for recovery

After a long hard effort like a marathon, your body needs to rebuild muscle and tissue that has broken down during the race. Make sure that your diet has a lot of carbohydrates like fruits and vegetables, and plenty of protein. The protein will help rebuild your muscle, while the antioxidants in the fruits and vegetables will help rebuild your immune system, something else that is compromised during a marathon run.

4. Get a massage or fascial stretch

A therapeutic massage aids marathon recovery by improving blood circulation and increasing the effectiveness of the circulatory system, which is responsible for oxygen transfer, nutrient delivery, and waste removal at a cellular level.  Improved recovery comes with the faster, more efficient operation of these processes. Massage can also decrease soreness and improve the healing of connective tissue.  Find a therapist that specializes in sports massage.

Fascial Stretch Therapy is assisted stretching that targets not only the muscles, but the fascia, the connective tissue that surrounds muscles, bones, and joints. FST also targets the entire joint and joint capsule, using traction to remove restrictions from movement and to stimulate lubrication. A therapist will gently pull and move the arms, legs, spine, and neck in a smooth motion through varying planes of movement. There is no pain, not even discomfort. Instead, the gentle movement is stimulating and relaxing at the same time. If you’re local or if you’d like a referral, check out Desert Stretch for more information.

5. Take it easy for two weeks.

After the first few days, gradually return to running, starting with a few miles about three or four days out from the marathon. If things still hurt, take another day or two off. Take a few days off each of the two weeks, slowly increasing the mileage. Keep the intensity low during this time. Your runs should be at an easy, conversational pace.

6. Add a little speed in week three.

If everything feels good, you can add a little more intensity in week three, while gradually increasing your mileage. By the end of the week, you should be fairly well recovered and, depending on your race plans, be ready to resume training.

These tips will help you to return to training at a level that will lead to maximum results for your next race. Just remember: Recovery is an essential part of your training program, and should be treated as such.

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Yeah, I feel your pain. Literally, sometimes.

Over the years I have tried to figure this out. At least figure out the timing, you know? I’ve done some research, practiced on my own body, and I think I’ve got the problem licked. Er, so to speak. Anyway, I have reduced my need to go during a race by a lot so I want to share with you what has helped me accomplish this. Here are 5 ways runners can avoid that “need to go” and have a better race.

5 Ways Runners Can Avoid that “Need to Go” and Have a Better Race

 1. Eat at least a couple of hours before race time.

Giving your body at least two hours or so to digest your pre-race meal can really help you have a better race. Take note during training what works for you, and how much time you need before running to have a bowel movement. Stick with this on race day.

2. Don’t try anything new on race day!

I’m talking about new food here! This can be tough if you’re on the road for your event but plan ahead so that you have food that you have used in training to eat before your race. This is probably not the time to have a fancy omelet at that new restaurant you’d like to try.

3. Time your coffee or tea.

Many of us enjoy our morning cup of coffee before running, and that’s fine. Caffeine and warm fluids though may speed the process of moving waste through our intestines, so make sure to time that cup to leave time to spare for a bowel movement before your race begins.

4. Limit higher fiber foods the day before the race.

Avoid high fiber foods and other food that cause you flatulence or loose stools the day before your race.

5. Use probiotics to help with regularity.

Probiotics are the “good” bacteria that exist naturally in cultured and fermented food, or in supplements. They offer many benefits including helping with regularity, which can help you avoid that need to go and help you have a better race.

In addition to improving regularity, probiotics have been shown to help with bloating, gas, and abdominal discomfort, as well as helping with constipation. Eating foods like yogurt, tempeh, sauerkraut, drinking kombucha, or taking a probiotic supplement are great ways to increase your intake of “good” bacteria and help naturally support your digestive balance and healthy gut flora.

Is the “need to go” an issue you struggle with? Have you found a solution that works for you?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Your First Marathon: Tips for Training (and Completing) Your First 26.2

First Steps

Build a running base before you start training

Most beginner marathon plans are about 16 weeks long (sometimes 20), but you should have a decent running base of 18-20 miles per week before you start training. Here are some tips for building a running base.

Pick (and sign up for) a race 

Now that you know the time frame, select and sign up for your marathon! Before you pick it, think about location, course, and weather (both for training and the actual race). Is it hilly? Will it be hot and humid? Will you have to travel? All things to consider before you pull out your credit card and make that commitment.

Follow a training plan

A training plan is designed to take you safely and successfully to your race. Follow it as closely as possible, knowing though, that setbacks can happen. There are free, cookie-cutter programs available on the internet. Make sure to pick a plan that is designed for beginner marathoners (even if you’re a more experienced runner) and was created by a reputable coach. Or think about hiring your own coach to create a personalized training plan.

Don’t worry about your time

Most first-time marathoners just want to finish and that is a fine goal. A marathon is much more than twice as long as a half marathon, it is a whole other animal.

On the other hand…worry about your time…if you want

While your number one goal is to finish, that doesn’t mean you can’t have some type of a time goal. If you’re an experienced runner who has completed races of shorter distances, including the half marathon, you probably have an idea of what time you’d like to finish. Just don’t be disappointed if it doesn’t work out. A marathon is a journey and sometimes we get a little off track.

Your First Marathon Training

The long run is the most important

For your first marathon, gradually building your long run mileage is the most important aspect. If you think that might get boring here are some tips to keep it interesting.

Build your mileage throughout the week

As you build your long run mileage, you should also build your mid-week mileage. Your long run should be about 20-30% of your total weekly mileage, though that can vary as you build up to an 18-20 mile long run.

Try some hill workouts for strength

Whether your race route is hilly or not, hill workouts will make you stronger. Here are some great hill workouts.

Tempo workouts

Even if your goal is just to finish, tempo workouts improve your lactate threshold, which will help you run stronger during a long endurance event like a marathon. Here’s my favorite tempo workout.

Don’t increase your mileage too quickly

Adding mileage too quickly is a sure path to injury, so be sure to follow your plan and gradually increase your mileage.

Eat like an athlete

You might be surprised to hear that sometimes people gain weight when they train for a marathon. A combination of things, including burning a lot more calories, feeling hungry all the time, and the feeling that I earned this, can contribute to weight gain. Treat yourself like an athlete, fuel your body with good, clean food, and you’ll not only feel better you will train better.

Take your recovery seriously

Recovery is an important part of your first marathon training plan. In fact, it is when we get stronger, as our bodies recover from their hard efforts. Don’t skimp on it, and don’t worry if you occasionally feel like you need a little extra. Here are some tips to improve recovery during training.

Start with a pair (or two) of new shoes

You are likely to run 500 miles or so during your marathon training, so start with a new pair of shoes. A second pair is always a good idea. Alternating shoes makes both pairs last longer. Then think about buying a new pair a week or two before your race, giving yourself enough time for a few runs in them before your event.

Give yourself two or three weeks to taper

After months of hard training, you will need to gradually cut down your mileage and intensity in the last two or three weeks before your race. Here are some tips on the Art (and Some Science) of the Marathon Taper.

Plan a race or two during your training

Running a half marathon or 10-mile race is a great way to get an idea of how your training is going. It may also give you new marks for your tempo runs.

Your long runs are your practice runs

Throughout your training, your long runs are dress rehearsals for race day. There you will perfect your nutrition and hydration plans, make sure that your shoes feel good and fit properly, test out the clothing that you will wear on race day. They will also give you a chance to figure out your pre-race meals as well as your recovery plan. Here are some tips and tools for the long run.

Learn about Hydration and Nutrition

Over the course of your training, you will have the opportunity to try out and learn what nutrition and hydration methods work for you both before, during, and after your race. This includes your pre-run meal, gels or bars that you use on the run, electrolyte and carbohydrate drinks, and the best ways to refuel and rehydrate after your run.

Alternate hard days with easy or rest days

Avoid running two hard efforts back to back. Your body needs time to recover between tough workouts. Allow a rest day or an easy run in between.

Strength Train

Support your running with some strength training. This will help you improve your form, reduce the risk of injury, and run faster. Total body workouts don’t have to take a lot of time during marathon training to be beneficial. Here are the 5 Most Important Strength Exercises for Runners.

Long runs (and easy runs) should be slow

Running too fast on easy and long runs is a mistake that many runners make. Take it easy, run slow. For your first marathon, in particular, these runs should be completed at an easy, slow pace.

Staying Healthy

Expect to feel tired sometimes

In all honesty, marathon training is hard. You are putting a lot of stress on your body, spending a lot of time running, eating, living your goal of running a marathon. Expect to feel tired or even burnt out sometimes. Do make sure that you’re eating correctly, getting enough sleep, and following your recovery plan. If necessary, take an extra day off. That should help you get back on track.

Don’t ignore small injuries

Most big injuries, those that may sideline a runner, start out as small injuries that were ignored. Here are 10 Ways to Cause a Running Injury.

Take a cutback week every few weeks

Again, marathon training is hard (have I said this enough?). Cutting back a little every few weeks will give you a chance to recover and refresh. This should be written into your training program.

Take care of your body

With all the stress you’re putting on your body, make sure to take care of it. Stretching and foam rolling are important components of a good training program. An occasional massage or fascial stretch will also help you feel good, perform better, and reduce the chance of injury. Check out the Body First Video Series for tips on foam rolling plus this Interview with Dr. K about Foam Rolling for Runners.

Race Day

Nothing new on race day

The number one rule for race day is “nothing new!” That means don’t wear that cute outfit you bought at the expo, don’t use the gels or carbo drink they hand out on the course (unless you practiced with them during training) or anything else that you haven’t tried before race day. Here are 5 Race Day Rules to Help You Reach Your Goal.

Prepare for race day the night before

Lay out your outfit (and take a “flat runner” photo!), get your gear ready, and basically be ready to walk out the door as soon as you’re dressed. Here are 29 Things You Should Do the Night Before Your Big Race. It includes a checklist!

Start slow

It is so easy to get caught up in the excitement and run much faster than planned your first mile or two. Whoa! Slow down, start slow, and save your energy for later in the race.

Trust your training on race day

Yes, it will be hard. You will have moments when you wonder if you can do it. But trust in your training. Remember those tough runs. Yes, you can do this!

Have fun

Whatever you do, don’t forget to have some fun. Connect with your fellow runners, thank the volunteers, just enjoy the experience, no matter how hard it is. Because once you finish, you will be a marathoner! Your friends and family will be so proud and all your co-workers will say things like, “I can’t even drive 26 miles!”

Wear that medal proudly

Yes, you earned that medal. Wear it all day. Bring it to work. Post a photo on Instagram (#MedalMonday)! You earned the right!

Review and recap

Whether or not you’re a blogger, recapping your experience will not only let you enjoy your success all over again, it will help you figure out your mistakes and what you can do to improve things for your next marathon. Because the odds say there will be a next marathon.

Final Tip

Hire a coach

When you hire a coach, you place most of the thinking in their hands. Your coach will create your plan, make sure that you’re ready to start training, keep an eye out for potential injury, ensure that you take your recovery as needed, and much more. You will just have to do the work! Learn more about Coach Debbie Runs coaching!

Okay, so if you took the time to count, you know that there are actually about 30 tips. But you have to admit that 26. 2 tips sounds better!

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

The Art (and some science) of the Marathon Taper

Some athletes will say that the marathon taper is the most challenging part of training. Your body has adapted to the stress that you have been piling on week after week, so a hard workout or a long run doesn’t even faze you. But cutting back your mileage? Slowing down? Actually resting? That might be just a little scary.

Part of the challenge really is physical. As your race approaches, you may feel a normal amount of anxiety about your ability and your readiness. How would you normally handle stress? By going for a run, of course, an outlet that is temporarily limited or cut off for you.

It is probably the mental aspect of the marathon taper than can really get to you though. After training so hard for so long, it is hard not to feel like you might be losing your edge as you cut back your mileage and intensity. Many runners make the mistake of running too fast or too long because they either feel they might be losing fitness or because their legs feel so good, they let themselves go with the flow.

The point of tapering, of course, is to allow your body the time to rest and repair after all of that hard training. With a proper taper, which includes an appropriate nutrition plan, you will arrive at the start of your marathon well-fueled, fully hydrated, and with fresh legs, ready to follow your race day plan and achieve your marathon goals. Here is a week by week plan to get you there.

Marathon Taper Three Weeks Out

While some experts have differing opinions, there is a general consensus that you should cut your mileage back to about 80-90% when you are three weeks away from your marathon.

Obviously, this is all relative to your total mileage during your training. If you’ve been running high mileage, 100 miles a week or more, the first week of your marathon taper may still total 80 to 90 miles.

On the other hand, if your mileage topped out at 50, you should plan to run about 40-45 miles during this week.

You should cut a few miles off of your long run this week too. Depending on the distance of your longest run, plan to cut about 10-20%. If you topped off at 20 miles, shorten your long run to about 16-18.

Intensity: At this point in training, all of your higher intensity runs should be targeted at your marathon. This is not the time for 400-meter intervals. Marathon pace tempo runs, with some faster intervals of half marathon pace are great for this week of the taper.

Nutrition: You don’t need to make many changes during this week of your marathon taper. Hopefully, throughout your training, you have been eating a diet rich in complex carbohydrates, lean proteins, and healthy fats.  Your focus for the last three weeks of your training will be to build glycogen stores, which will help to fuel you through your race. This will be accomplished by reducing total calories as you reduce your mileage, but keeping up a high carbohydrate intake.

Common Mistakes: Frequent mistakes during this period include cutting your mileage by too much, eating too many junk or “white” carbohydrates, or keeping the intensity too high. Remember, with the exception of one or two marathon/half marathon pace runs, all your other runs should be easy, moderate distance runs.

Marathon Taper Two Weeks Out

This week you should reduce your mileage to about 60-70% of your maximum. This is actually easier than the previous week because you will take a significant number of miles off of your long run, to about 50% of your peak distance. The rest of your runs should be trimmed accordingly.

Intensity: This week you will complete one moderate-intensity run at a reduced distance. This workout should again be marathon specific.  This is a great time to practice your marathon pace, with a little half marathon pace or slightly faster thrown in. Try to complete this workout toward the beginning of the week, so that you have at least 10 days until your marathon to recover.

Nutrition: This week, because your mileage is significantly less than at your peak, you should cut down on your calorie intake, while continuing to eat complex carbs. Protein and fats are still important, just make sure they are high quality, and that you reduce your portion sizes.

Common Mistakes: Eating too much, which can lead to a bloated feeling and possible weight gain. Running at too high of an intensity. Keep it slow and easy, with the exception of the one medium intensity workout.

 Marathon Taper One Week Out

The final week of the marathon taper may very well be the most difficult. Your body is rested and feeling strong, tempting you to run “just a little bit farther.” Your continued high carbohydrate diet is doing its job, topping off your glycogen stores in preparation for the race, but it also increases your fluid retention (which is also good) but may lead to a small weight gain.

This week you should reduce your mileage to about a third of your maximum (excluding marathon day). Your daily runs are short, and you can take an extra day off.  It’s a good idea to run a little the day before the marathon, just about one to three miles, to help blood flow in your legs and to help reduce tension.

Intensity: Try one short mid-level intensity during the week. After a short warm-up, run a couple of miles at marathon pace, then follow that up with a short cool down. This will reinforce your goal pace again. You can use this run as a dress rehearsal, wearing your race shoes and clothing, just to make sure everything fits and feels right.

Nutrition: With the reduced mileage you will want to cut down again on your calories, but continue the quality carbohydrate consumption. Don’t forget a little protein and fat, which are important, but the focus this week is really on the carbs. They will help you with hydration too, so make sure to drink plenty of liquid all week, and, as you get closer to race day, avoid alcohol and coffee consumption. They both promote dehydration, so if you do indulge, do so with moderation.

Common Mistakes: Too much intensity during your last few workouts. Eating too much or not eating quality food. Remember that a little weight gain is normal, and indicates that you have been eating and drinking enough. Your body will use the glycogen that you have stored, which in turn retains fluid which will keep you hydrated.

Follow these tips and you will arrive at the start line well rested, fueled, and adequately hydrated, and ready to run a successful marathon. For some race day rulesto get you through those 26.2 miles, check out this post.

Do you have any tips for the taper (marathon or shorter race)? Did you make any of the common mistakes during your taper?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Quite often, though, after finishing that hilly race, after killing those hills, you’ll find that your body aches, and may even have some slight injury, not due to the uphills, but because of all the running downhill.

8 Tips for Running Downhill

Running downhill is a lot more difficult than it might seem at first glance. It’s easy right, after the physical and cardiovascular challenge of running uphill? It should be a breeze!

But running downhill causes muscles to lengthen or make eccentric contractions, which can cause microscopic tears and generate more force than when running uphill or on flat surfaces. And running at top speed, which is easier on the downhills, causes your feet to hit the ground harder, which in turn causes the muscles, bones, and joints to endure more pounding.

What can a runner do to prevent or minimize these negative effects? Simple. Just add some downhill running to your training plan.

4 Benefits of Running Downhill

1. Running downhill will train your body to…run downhill.
2. Downhill running can improve leg turnover.
3. Downhill training can improve speed.
4. Running downhill will cause the microtears mentioned above in training, which will repair themselves stronger than before and prepare your body to handle the downhills during race situations.

While running downhill can be incorporated into your training at all times, it is especially important if you are planning a hilly race or one which has extended downhill sections.

Tips for Running Downhill

1. When you first get started, run on softer surfaces such as grass or trails. You can move to the road after a few training sessions.
2. Don’t practice on too steep of a hill. Look for a hill that has no more than an 8% drop (and start out even less than that, about 3-4%). Anything steeper can cause excessive impact and increase the risk of injury.
3. Focus on your form. Don’t overstride. Instead, shorten your stride and increase your cadence, focusing on your turnover.
4. Land mid-foot. Resist the urge to either lean back or slow down. You will have a slight forward lean from the ankles, but keep your core engaged and your posture aligned.
5. Once or twice a week is fine, but make sure to recover fully between each downhill session.
6. You can incorporate your downhill training with your uphill running or do it as a separate workout. Make sure that you can maintain proper form for both types of training.
7. Downhill training can be formatted as a hilly tempo run or broken into repeats. Here are three hill workouts that you can use if you choose to combine the two types of workouts (the first two would be perfect to incorporate downhill running).
8. Reduce or eliminate your downhill training the last two to three weeks before your goal race. As with any type of intense training, your body needs time to rest and recover.

Do you train for the downhills?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

IT Band Syndrome happens when the band becomes inflamed, which can result in moderate to severe hip or knee pain. It can be caused by repetitive activities including running, cycling, and even squatting with poor form. Mine seems to act up when I sit too much!

The IT band can also react to strength imbalances in the glutes and TFL. Who has these imbalances? Chances are you do (if you’re human).

The general rule for treatment is rest, ice, stretching and foam rolling, which can be painful, but that’s what we expect right? The problem is that the IT band is not a muscle, it is a tendon. Not only that, a nerve runs through it, which, already inflamed, can become more so when you roll directly on the band.

Foam rolling also compresses the IT band into the vastus lateralis, a member of the quadriceps group, and can actually serve to “stick” them more together, instead of releasing them, which is the goal to begin with.

What You Should Do for IT Band Syndrome

So what is a runner to do when they are suffering from IT Band Syndrome? Well, instead of foam rolling directly on the inflamed IT band and potentially causing more pain, it’s time to take a two-pronged approach of activating and strengthening the glutes, and stretching and foam rolling the muscles around it.

In the video below, I demonstrate a foam rolling routine for the hamstrings, quadriceps, and glutes, the muscles that surround the IT band.

Here are some resources for strengthening and stretching the glutes, quadriceps, and hamstrings, which can help you treat your IT Band Syndrome.

Improve Your Running by Activating Your Glutes

The Key to a Healthy Butt: 5 Tips for Strong Mobile Glutes

A New Look at Stretching: The Core Four

New Stretches to Increase Functional Flexibility: Hamstrings and Glutes

You can also subscribe to my YouTube page to get instant access to all my Body First Videos! 

Have you ever dealt with IT Band Syndrome? What helped relieve your pain?

Remember, I am not a doctor. If you are suffering from pain and inflammation in your IT band, you should see your own physician for correct diagnosis and treatment.

Tools Used in the Body First Videos

A few of you have asked about what tools I’m using in my videos. I use a variety of rollers, balls and other tools in my Body First Videos. While a regular foam roller and a tennis ball are certainly adequate, some special tools can offer a better option. Here are some of my favorites (affiliate links).

Intelliroll: This is the roller I’m using in the hip flexor video. I love that it is contoured to fit my body. The center cut-out allows me to roll my entire back and neck without compressing my vertebrae. Save 10% with the code COACHDEBBIE.

Trigger Point Grid: Also available in a 26 inch version. I love the multi-dimensional surface that helps you get into areas that you need to with differing angles and pressure.

Trigger Point Massage Ball: I really like this massage ball because it is small enough to get into certain tight areas, but it’s not as firm as a lacrosse ball.

Lacrosse Balls: That being said, lacrosse balls are great tools for self-myofascial release. They are firm and great for finding those trigger points. They’re pretty inexpensive too!

Double Lacrosse Ball : I bought this double hard rubber ball a few years back at the IDEA Convention expo. 

And Now It’s Time for the Runners’ Roundup

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

So how does a runner go about improving mental toughness? In many ways, race training itself helps. As training progresses, and distances get longer, speed workouts faster, you will naturally begin to build that element of mental toughness and tenacity. Running can be hard, and overcoming the challenges will make you mentally stronger.

But what if the training itself becomes overwhelming? The concept of running 26.2 or 13.1 miles at some point can seem enormous, as can the idea of setting your 5k PR or finishing a 50k. How can you develop the mental toughness required to train for a marathon, let alone complete one?

Don’t worry. You can do it. Here are some tips that will help you develop strategies and habits to improve mental toughness.

6 Tips for Improving Mental Toughness

Breathe

Seriously. Relax. Breathe deeply. Take a calming breath. Controlling your breathing will help you control your stress. Reducing your stress will allow you to take control over your run.

Visualize

I always have my runners visualize success. Seeing yourself cross that finish line in your mind is empowering. But to really use the power of visualization, you must go beyond the finish line. Take at least five minutes before each run, especially those that challenge you. Travel your course in your mind. Focus not just on finishing, but on what your challenges will be to get to the finish.

Is the course hilly? Visualize yourself conquering those hills. How is the weather? What and when will you eat and drink? What will you do if you start to feel bad? By mentally tackling these obstacles before you even set foot outside, you have a leg up on how you will meet your challenges.

Do the same thing before a race. Know the course, the weather forecast, the fuel available, gather all the information that you can so that you can prepare yourself.

Mantra

It sounds a little silly, but years ago when I was training on a fairly steep and long hill (Torrey Pines hill for San Diegans), I would find myself singing (in my head) Helen Reddy’s “I am Woman.” To me, that song was very empowering, particularly the line, “I am strong, I am invincible.” I’d repeat that as I tackled that hill. I even had a Momentum Jewelry necklace made that says, “Invincible,” just a reminder that I am. I wear it everywhere, including at the Carlsbad 5000 All Day 20k (2019) where I ran four 5ks in a row.

Creating a mantra for yourself can help you push yourself through tough times during the run.

Positive Attitude

It can be easy to fall into negative thoughts when a run gets tough. Ironically, I have found myself doing this on one of my favorite running routes. I call it Around the Cove, and it’s basically a seven-mile loop around my neighborhood. I have praised this route on Instagram several times.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

We have a route that we call “around the cove,” which is a 7 mile loop around our neighborhood. Since we live about halfway up a long hill, it makes it a great rolling route, a combination of road and trail. Today, I ran it about one and a half times!

A post shared by Debbie Woodruff (@coachdebbieruns) on Apr 9, 2017 at 10:50am PDT

The thing is, at one point during this run, there is a two-mile-long hill that climbs from about 30 feet to 400 feet elevation. It’s not really steep, just around a 4-5% grade, but it is a steady uphill for the entire distance. I sometimes find myself questioning my capabilities. Can I do it? Do I want to? This is hard!

What I attempt to do when I find this happening, is to turn those thoughts into positive actions. Realizing that it is the hill that is making me feel negative is the first step. Of course, I can do it! Not only can I do it but I will be stronger when I’m done!

When you find yourself thinking negatively about aspects of your run, whether it’s the course, the weather, or anything, turn it around to create a positive. Hot weather, heck yeah! It’s going to make me tough! Steep hills to climb? Hill work is speed work in disguise, they’re going to make me faster!

More Tips to Stop the Negative Self-Talk!

Follow your plan

Your training plan, no matter what distance you are training for, is designed to get you to the finish line. It will help you build the endurance, strength, and speed that you need to accomplish your goals. By following your plan, you will be improving mental toughness simply by completing the workouts that are assigned.

Give it all you got

The above being said, following your plan means not just doing the workouts, but giving it all you’ve got. Notwithstanding injury, go after your workouts, basically leaving it all on the road or track when you’re done.

By saying this, I am not telling you to push yourself to your limits on each workout. I’m pretty sure that is not in your training plan. But when the plan says hard work, like a track or tempo workout, give it all you’ve got.

These tips will help you to build the mental toughness you need to train and compete to your best ability.

How do you improve your mental toughness? Do you have a running mantra?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Now, if you are perfectly happy with your training program and you’re achieving the results that you want, please feel free to ignore my advice.  I chose these training mistakes because they are the ones I see fellow runners making, then wonder why they missed their chance to qualify for Boston, had a horrible race, or keep getting injured over and over.

On the other hand, if you don’t want to set a PR and you’re happy just running without any goals other than having a great time, that’s awesome. Keep doing what you’re doing because you are already achieving what you want.

But, if you do want to set a new personal best, qualify for Boston, or simply have a great race, these tips can help. 

Stop Making These Training Mistakes

Here are some of the most common training mistakes that I see way too ofen. While I am referring mostly to marathon training, these same mistakes may be keeping you from reaching your goals at any distance.

Not Setting a Target Race

A good training plan is scientific. It is designed to take you through different phases of training at certain times with the goal of peaking at the right time. You should pick a target race and revolve your training around it.

Running a 5k the Day Before Your Target Race

So, say you want to qualify for Boston or set a new PR in your next marathon. So why on earth would you race a 5k the day before?

I realize that many marathons these days are full-on events with 5ks, 10ks, and more all crammed into one weekend. That can be a fun way to challenge yourself.

My beef is with making the training mistake of racing one of those shorter races the day before your target race. Why would you want to empty your tank with only hours to recover?

Now, many people enjoy a shake-out run the day before a race, and if that works for you, enter that 5k but do it as a fun run. Or even better, skip it, stay off your feet the day before, and hydrate and fuel yourself in preparation for your big event.

Running Too Much

In my opinion, most recreational runners, even ones who are quite fast and have set high targets for their running, do not need to run more than 60-80 miles a week. And even that may be too high for some runners. Plus, that high mileage should be for only a few weeks leading up to your taper and should include recovery, rest, and a good fueling and hydration plan.

While high training volume is definitely an important factor in better race performance, it should be added gradually and much of it should be performed at an easy pace. High mileage training will help your body adapt and become more efficient at utilizing oxygen, glycogen, make it easier to run farther at a faster pace come race day.

However, if you keep getting injured, start feeling burned out, or feeling other symptoms of overtraining, take a look at your running volume and think about clicking it back a bit, adding extra recovery and rest, or taking a look at your refueling and rehydrating protocols.

Running too Fast

One of the training mistakes that many runners make is running too fast. While speedwork has its place, most of your runs should be at an easy, comfortable pace. That may be one to two minutes slower than your goal marathon pace.

Your training plan will probably include one to three days of higher-intensity running like tempo runs, race pace runs, or intervals. The rest of your training should be completed at an easy pace.

Not Resting or Recovering

You may be calling them recovery runs, but if they are more than a few miles long or if you’re running them too fast, you are not really recovering.

Recovery runs are generally done the day after a hard run, or during the recovery phase after a target race. Some runners choose to take complete rest after a hard workout and that is fine. If you choose to do a recovery run, keep it short, about three to six miles, and pretty slow.

Rest is also essential during your training. Depending on your experience and other factors (age, injury tolerance, race distance) taking one or two days of rest will benefit most runners. Cross-training can be acceptable, but make sure that you are getting enough rest.

Remember that strength happens when you rest and recover. Hard training breaks you down, rest is when your muscles, organs, and even brain repair stronger than before.

Racing all the Time

Many runners love to race. If they could they’d compete every weekend. And that’s wonderful. If that’s what you love to do, you can ignore this entire post.

If you’ve read this far though it is probably because you have more goals than just racing. And I’m sorry, if you want to get that PR or BQ, you are going to need to take a look at your goals and your plan, and set your eyes on the prize.

Most training plans include a race or two, with specific instructions about the pace you should aim for. More races than that though and you’re risking your training.

Running without a Plan

Finally, all of these tips come down to having a training plan. Your plan will set the guidelines for your distance and your pace. It will make sure that you recover when you need to and get the rest that your body needs to get stronger.

You can find free plans on the internet, but ideally find a coach that can create a plan specifically for you. Your coach can also help with inspiration, motivation, injury prevention, and more. Prices will vary according to your needs, but if you’re setting your sights on a shiny new personal record it is probably well worth it.

Have you made any of these training mistakes? Do you disagree with any of them? I hope you’ll discuss this with me in the comments.

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Medjool Date Energy Gels

As you may know, a few years ago I was an ambassador for Natural Delights Medjool Dates and I had so much fun creating a variety of recipes using Medjool dates as my base. I have made everything from candy-like Medjool Date Truffles (no added sugar though!) to Chocolaty Energy Balls, to my personal favorite, Medjool Date Appetizers (because they have such a delicious savory/sweet combination).

I’ve been making Medjool Date Energy Gels regularly since then. I’ve tweaked them a few times (which I’ll share soon) to include more fat and protein because I feel that works best for me, but this recipe still stands up as a great alternative to store-bought gels.

Medjool dates are so great for athletes! They are loaded with nutrients, complex carbs, and fiber to fuel your day (or your workout). They contain more potassium than bananas, so they’re great for recovery too.

My husband loves to take a few Medjool dates on his bike rides. He says they give him a quick lift and help to fuel his ride. While I love eating the dates after my workout, my stomach doesn’t do well with solid food during a run, so I haven’t been able to try them out.

Until now!

The idea for making Medjool Date Energy Gels has been rolling around in my head for a while. It seemed like a natural! While I should note that I am not a nutritionist, I do know that with their great flavor, natural carbohydrates, and texture, Medjool dates are the perfect base for an energy gel.

I’m not particularly a fan of store-bought energy gels. Many are made with processed sugars, preservatives, and a few other ingredients I can’t quite pronounce. I also think that most are too sweet, making them difficult for me to get down when I’m on the run.

These Medjool Date Energy Gels are an all-natural, whole-food source of carbohydrates, potassium, and sodium, and they taste much better than store-bought!  They don’t photograph well, though, so you’ll have to excuse me for that!

Medjool Date Energy Gels with Strawberries and Chia

Medjool Date Energy Gels with Strawberries and Chia! Vegan and Gluten-Free

 

Print

Prep time

10 mins

Total time

10 mins

 

Vegan/Vegetarian Energy Gels

Author: Debbie

Recipe type: Vegan

Serves: 3 servings

Ingredients

• 3 ounces Medjool Dates (about 6 dates), pitted
• 3 or 4 fresh strawberries
• 1 teaspoon chia seeds
• Pinch of salt (about 1/10 teaspoon)
• 1 teaspoon lime juice
• 2 tablespoons water

Instructions

1. Cut the fruit into smaller pieces and place it in a blender or food processor.
2. Add the chia seeds, salt, lime juice, and water.
3. Blend until smooth.
4. Place into 3 small sandwich bags or container of your choice.
5. Refrigerate until ready to use.

Notes

Nutrients estimated.
Because of the small size of the batch, I needed to frequently scrape the sides of the food processor. If you make a bigger batch, it will probably blend more quickly.

Nutrition Information

Serving size: 1 ounce Calories: 100 Fat: 0 Saturated fat: 0 Carbohydrates: 23 Sugar: 21 Sodium: 80 mg Fiber: 2 Protein: 0 Cholesterol: 0

3.5.3251

As for how to carry them, it’s really up to you. A sandwich bag will work, either the zipper-type or the old-fashioned kind. I like the fold-over type. I tie it in a knot, then bite it off when I’m ready to use it.

Here’s another solution! These pouches (<– affiliate link) hold about five ounces, are washable and reusable, and can be opened and re-closed. Great way to reduce waste, too.

These flasks would work well too.

Do you use energy gels? Have you ever made your own?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs