What Every Runner Should Know Tip #4: How to prepare for race day

Pre-race nerves can often get the best of runners, especially those who are running their first race. Take these steps to prepare yourself for the big day and eliminate the stress so you can enjoy yourself and all you have worked for!

Pick up your race kit

Some races will have you pick up your packet on the day of the race, but it is always a good idea to do it beforehand so you have one less thing to do that morning. For the Illinois Marathon this weekend, all participants must pick up their packets during the Health and Fitness Expo at the Activities and Recreation Center (ARC). The expo is Thursday, April 28, 5 pm - 9 pm, and Friday, April 29, from 10 am - 9 pm.

If you don't think you will be able to make it to the expo, you can have someone else pick up your packet for you. They will just need some form of photo identification (their own, not yours!) to do this.

Familiarize yourself with the course

Races often have websites with course maps available to participants can view the route ahead of time. If you live in the area and have the opportunity, try to run - or at least drive - the route before race day so you can scope it out. If you don't live in the area, try to familiarize yourself with a few landmarks along the course, which can help you form and follow your race strategy. For the Illinois Marathon, maps are available for all the routes on the Course Info page.

Don't try anything new on race day (or the night before)

This is key to running a successful race. The night before the race is not the time to start experimenting with a new exotic seafood dish (unless you eat them regularly and know they work for you!). Get plenty of sleep and eat a breakfast that you know will keep you energized and won't upset your stomach while you are running.

Don't worry about other runners taking off ahead of you

Go at your own pace. The last thing you want to do is set off way too fast at a pace you cannot sustain. One way to prevent this is by practicing your racing pace during your training. Many runners use a Garmin or other watch/heart rate monitor to make sure they are on pace.

Start in the right starting corral

This is proper racing etiquette and it's in your best interest. Elite runners start at the very front and corrals are usually well-signed to indicate the approximate finish times of the runners in each group. For example, if your goal was to finish a marathon in 4 hours, you'd want to start in the corral with runners that have a similar goal time. This prevents you from getting plowed over by the faster racers, and also helps you avoid the hassle of overtaking slower runners.

Set many goals - not just a time goal

Focusing only on time can be demotivating, so set other goals too. For example if you're a new runner, you goal might be to finish the race or to maintain a 5:1 minute run:walk ratio for the whole race. It might be to keep up with a specific person or to think only positive thoughts. You could also think of a person you are going to dedicate one mile of your race to, which will help you run your best in honor of that person.

Calm down and ENJOY YOURSELF

Everyone gets pre-race jitters and to an extent, they are a good thing. Do what you need to plan ahead, such as packing the car, figuring out parking, etc. This will help reduce stress as much as possible. Don't take the race too seriously and try to enjoy the race atmosphere!

If you have run a race before, what is your advice for preparing for the big day? Do you have certain pre-race rituals that you always follow?

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A FREE nutrition consultation with Mettler Center nutritionist Melissa Smith!**

What Every Runner Should Know Tip #1: Properly fuel your body

With the annual Christie Clinic Illinois Marathon this coming Saturday, April 30, it seemed appropriate to make this week's theme tips that every runner should know. Whether you are new to running, have been running for years or are thinking about starting, these tips are important for every runner to be aware of.

Please share your experiences with running by posting comments on The Mett. This week, we will be giving away a FREE Nutrition Consultation with Mettler Center certified nutritionist Melissa Smith. This is a GREAT giveaway, so make sure to post a comment this week to enter for your chance to win!

Don't forget to sign up to volunteer at the Mettler Center water station at Mile 21. Volunteers are needed to man the station from 8:15 am - 1:30 pm. To volunteer, please join our group by clicking here. Select 'Mettler" from the drop down menu and enter the password "wholelife11." Even if you are running the 10K or Half Marathon earlier in the morning, we would love for you to still stop by and volunteer later!

To those running the 5K on Friday or any of the events on Saturday, best of luck! We know you have all worked very hard to train for this event and are proud of all our members!

What Every Runner Should Know Tip #1: Properly fuel your body

Whether you are running one mile or a half marathon, it is important to give your body the right balance of nutrients before and after you run for optimal results. See our suggestions below for some of the best foods to help runners achieve a healthy diet.

Whole Grains

Why They're Good for Runners: Runners need plenty of carbohydrates to fuel their workouts (see our post from last week on carbohydrates). Bread and pasta are the obvious choices, but let's face it - not all breads and pastas are created equal. It is important for runners to consume the right carbohydrates, specifically whole grains, because they contain more nutrients and fiber than their white counterparts.

How to Add Them to Your Diet: Stock up on whole-grain breads, pastas, crackers and cereal.Limit your intake of white bread and baked products that contain white flour.

Eggs

Why They're Good for Runners: One egg will fulfill about 10% of your daily protein needs and the amino acids in eggs help with muscle repair and recovery. You will also get about 30% of your recommended vitamin K, which is a crucial vitamin for bone health.

How to Add Them to Your Diet: Whether you like them boiled, scrambled or poached, eggs are very versatile and can be eaten at any time of the day. Mix up your dinner routine and whip up a healthy omelet or frittata, such as this Spinach Mushroom Frittata, for dinner.

Beans

Why They're Good for Runners: Beans are one of the best, most cost-effective sources of protein and iron for runners. There are many different varieties of beans, including pinto, kidney and garbanzo, so try all of them and see which ones you like the best.

How to Add Them to Your Diet: Beans are a great addition to soups, stews and casseroles. Rice and beans makes an easy meal that contains both carbohydrates and protein.

Salmon

Why It's Good for Runners: Salmon is not only an excellent protein source, but it's also one of the best food sources of omega-3 fats, which are essential for brain development and function. Omega-3s also assist in the prevention of heart disease and high blood pressure. Salmon has protein, vitamins A, B and D and a variety of minerals vital to a balanced, healthy diet.

How to Add It to Your Diet: Salmon is a very versatile fish, so try adding different herbs to it and bake, grill or poach it. These Grilled Rosemary-Salmon skewers make for a great summer meal. Canned salmon is also good for you and can be used in salads, sandwiches and chowders.

Sweet Potatoes

Why They're Good for Runners: Sweet potatoes contain good carbohydrates and are an excellent source of vitamin A, a powerful antioxidant. They also contain a healthy dose of vitamin C, potassium and iron.

How to Add Them to Your Diet: Most people think of traditional sweet potato casserole as the primary way to cook this vegetable, but they are just as tasty without adding a lot of fattening ingredients. Cook them in the microwave and add a little butter and cinnamon for a quick side dish. You can also slice them up and bake them in the oven for a healthier version of sweet potato fries.

Bananas

Why They're Good for Runners: A good source of carbohydrates, bananas also contain potassium, which runners lose through sweating. They also help regulate muscle contraction and prevent cramping. Bananas are considered a "safe" pre-run food for most because they are unlikely to create gastrointestinal issues.

How to Add Them to Your Diet: Bananas are a convenient on-the-go snack or can be a great addition to any meal. Add them to your morning cereal or make use up ripe bananas by making some whole grain banana bread.

Yogurt

Why It's Good for Runners: Low-fat yogurt is a great source of protein and carbohydrates. It also contains calcium, a very important nutrient for runners to help prevent stress fractures and bone injury.

How to Add It to Your Diet: Eat a container of low fat yogurt with some almonds as a morning or afternoon snack. You can also use it to make tasty smoothies, like this Peachy Yogurt Cooler, with your favorite fresh or frozen fruit.

What are some of your favorite pre-run or post-run foods? Post a comment and share your tips with us!

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: A FREE nutrition consultation with Mettler Center nutritionist Melissa Smith!**