The Next 24: Final Race Prep

Posted by Maggie in on Thu 05/05/2016 4:51

The Next 24: Final Race Prep

Terra Blatnik, MD
Kelley DeGreeff, ATC
Jeffrey Nepple, MD

St. Louis Children’s Hospital and Washington University
Young Athlete Center

Your final race preparation should send you right up to the starting line, so don’t forget them 24 hours before the race.
Get sleep - make sure to get 8 hours of sleep every night the week before race day, but probably most importantly the night before the race.

Eat breakfast – plan to eat about 2 hours before the race –Something high in carbohydrates and low in fat.  Eating carb-rich foods prior to endurance exercise appears to enhance performance (more so than protein-rich or fat-rich foods).  Examples of such foods include a banana, bagel with peanut butter, sports bar, granola, oatmeal.  Avoid dairy.

Hydrate – drink plenty of water the day before and morning of race.

Check the weather – make sure to check local weather to make sure you dress properly for the temperature, and humidity.

Don’t wear new shoes - Wear the shoes you train in.  Breaking out your new shoes for the race is going to mean one thing…. blisters!

Warm up – do a light jog for 5-10 minutes before race and gently stretch legs/hips

Pace yourself - don’t start too fast - focus on your race pace or even a slightly slower pace when the starting gun sounds.

We know you’ve been killing it in your practice runs! You’re almost there!  From all of us at St. Louis Children’s Hospital and the Young Athlete Center, run long and healthy…run STRONG!

St. Louis Children’s Hospital and the Young Athlete Center are honored to support the transformative work of Girls on the Run on and off the track! For more information on injury prevention in youth sports visit our website at or follow us on twitter at @stlyac