How To Prepare For Race Day

In my first trail race, when I arrived at the first aid station, I knew I’d made a mistake. I was still carrying more than four of the five litres of water I had stood on the start line with.

A rookie error and not my first of that day.

Here are the 6 lessons I wish I’d known when I started running trail races, from training to race day planning and preparation.

Sign Up Early

Congratulations on signing up for an event! You’ve passed the difficult part and committed to running a trail race. Sign up early to give yourself plenty of time to train and plan for your event. Your training is done over the months before your race and the more time you give yourself the better.

Lesson 1: Don’t leave signing up for your first race to the last minute, leaving no time to train or plan.

Set A Realistic Goal

Having an idea of what you want to achieve is important. Are you looking for a specific time on race day or just to have an enjoyable day out? For some, it’s about the journey and process of just getting to the start line. None are wrong and all are unique to you. Locking in your goal early will help with your training, preparation and setting expectations for yourself and your support network.

Lesson 2: Going sub 14hrs at a 100km ultra takes a different approach to an easy day out on a 22km trail race.

Training Program

After deciding on your goal, you need an appropriate training program. A good training program will consider several factors and should be specific to you, your goals and the event. A generic program for a marathon from the internet is unlikely to be of any use for a mountainous 50km trail race. Test and practice your race-day nutrition well in advance. Seek advice from a coach if you are unsure, it will be an investment that pays dividends on race day.

Lesson 3: Training for a trail race takes commitment and is over months and months, not just the weeks before the race. You can’t cram your training.

Mandatory Equipment

Each race has a specific list and the mandatory kit you need to carry, whilst on the course. This is a non-negotiable, with the kit there for your safety. Some races carry out checks on the course, with penalties applied. Planning early gives you the time to buy your mandatory equipment. The added benefit of having your mandatory gear early is it allows you to train with it before your race. Test and train with it, know how it fits and how it feels on you.

Lesson 4: The start line is not the first place to be wearing and carrying all your mandatory kit. Nothing new on race day.

Race Day Planning and Preparation

The more you can plan and prepare before race day, the more enjoyable experience you will have. Are you allowed drop bags? If yes, which aid station and what items will you have in them? How do you get to the start line and at what time do you need to be there? Is there parking? If not do I need to book a spot on a bus? Where can my support crew meet and cheer me on? How far are the aid stations apart and what is provided at each one? All these questions will be answered by reading the Runner’s Guide or race briefing provided by the event organisers.

Lesson 5: On race day morning you want to have as little as possible to worry about. Planning that final week will save plenty of tears, you just want to be able to run the trails!

Will I Get Lost or Left Behind?

Highly unlikely for races today. Courses are generally well-marked and easy to follow, even in the dark with reflective tape showing the course and signs preventing you from going in the wrong direction. Sweepers are experienced runners, who are the last people on the course. Their job is to ensure every runner gets to the finish line safely. With generous cut-off times, races are for people of all running abilities.

Lesson 6: Don’t worry, the race and trail community is very supportive and looks after each other.
My final piece of advice and I give this to all the athletes I coach, is very simple: “Enjoy the day.”