Race Day Diet

Race day is almost upon us, so it’s time to start thinking about how to best prepare your body for the big day. Make no mistake about it, this is no time for experiments. The food you put into your body in the days leading up to the race is crucial for a successful run.

There is no magic formula. You simply need to account for your individual needs. Some people like to load up on carbohydrates the day before a marathon. We think it is most important to look back at your training to determine what combinations of food have worked well in the past. What did you eat the day before that last great, long run? Try to reproduce that food combination.

This race starts early, so start with a light meal. Choose something that digests easily and doesn’t feel heavy in your stomach. Some recommendations:

• Bagel
• Toast
• Oatmeal
• Granola
• Sports bar
• Gel pack

Remember, there is no right or wrong answer. Choose what works best for you and what you are comfortable with. This week, we plan to replicate race day as much as possible. We will start our runs at the same time and eat the same meal as on race day. This is a good “dress rehearsal,” and will give you confidence on race day.

This Tip of the Week is presented by Craig Souders and Jesse Schimmer, physical therapists at Lehigh Valley Hospital and Health Network.

More Tips:

Reaching a Marathon Pace

Running at a race-day pace will help you prepare for the big event

Improving Your Speed

Strides help you get faster and improve your form

Testing Your Fluid Loss

Learn how to test your fluid loss to monitor your hydration on race day

Dressing Your Feet

Learn what to wear on your feet when training for a marathon

How to Hydrate

Learn how to hydrate based on how long you run

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