Endurance athlete and Welsh presenter, Lowri Morgan
Swansea University Honorary Fellow, endurance athlete and presenter, Lowri Morgan has shared her advice with us so that you can #BeYourBest this Sunday as you take on the 2023 Swansea University Swansea Half Marathon…
The days ahead
The last few days before the half marathon is all about relaxing, rejuvenating, carbo-loading and looking forward to a great race, so remember to stick to your taper plan! This will help you avoid being over-trained and fatigued and keep you fresh and limber for race day. On race day, after you are warmed up, get some dynamic stretching in and clear your mind. Try to keep your body relaxed and free of tension
Prep your gear
You don’t want to be frantically running around at the last minute trying to get everything together. Now is the time to make sure your gear is clean and ready to go. Wash it in plenty of time and write a checklist to make sure you’ve got everything you might need. Inspect what you plan on using and check for any holes or loose seams that need sorting before race day. Don’t wear new clothes on the day. (I did this and ended up with friction burns!) Also, make sure you check the weather forecast as well – do you need to bring more layers or spare clothes? Also, make sure your tech is charged up and ready to go!
Keep thinking POSITIVE THOUGHTS
Nothing weighs you down more than negative thoughts. If you haven’t done so yet, plan out your mental race strategy. If music is you go-to when struggling, prepare you running playlist. Think of your favourite mantra, visualise how you’ll deal with negative thoughts during a race, how to handle pain during the later miles, and work through any race details. I always remind myself of my “why’s”. Whatever your reason for facing this challenge, remind yourself of the reasons you signed up in the first place.
Nobody plans to fail, they just fail to plan
Read the race instructions thoroughly and check what you’ve got left to do: where do you pick up your race pack and when is it open? Do you need bring anything to pick it up? How are you going to get there and back? Are there any transport concerns, such as railway works? Is there a gear drop? Are there any rules and restrictions, for example no headphones? What is the weather forecast? Where do you need to be on race day morning and by what time? Confirm any meetings or social activities you will have before, during, or after the race with Swansea University.
Get your nutrition right
By now you should have trained with what you want to use on race day, so don’t try any new gels or bars now. Stick with what works best for YOU. Make sure your biggest meal is two nights before the race, not the night before. If you race on Sunday, fill up on Friday with a little bit of extra carbohydrates, and keep the final 24 hours lighter to avoid being bloated. Aim to spread your fuelling in the final 2 days – getting in high quality carbs every 3 hours or so. Your body will find it easier to digest and store this!
Sleep Well
Clear your schedule the week before the race to give yourself the best chance of getting several nights of good sleep. Sleep is when the body rebuilds and restores muscles. Think of sleep as part of your sports training. Eliminate any late-night plans and avoid early-morning ones as well.
Avoid alcohol, caffeine after noon, and spicy sleep-disturbing foods. Don’t worry about being wide-eyed and worried all night before the race. Many people toss and turn the night before the race and make it through just fine. The second-to-last night of sleep before the race is more important.
Hydrate right
Start hydrating well days before the race, but don’t overdo it. Extra water can leave you feeling more tired as your body tries to manage the extra fluid – the best way to approach this is to drink little and often throughout the day, aiming to hit 3-4 litres.
Keep to your plan
Now is not the time to try new things – stick to your plan, don’t try any new foods, clothes or sports nutrition, and make sure you’re following your training plan. Don’t try squeezing in sessions you may have missed, and on race day, don’t worry about being nervous. As a broadcaster and runner, I have met and interviewed many world-class runners and every runner feels the nerves on race day. Embrace the Adrenalin! But most importantly, enjoy the occasion, the camaraderie and the event. Don’t stress out if something doesn’t go to plan, (I always go into a race with a Lan A, B and C!) Be flexible, roll with the punches and remember to smile. Apparently smiling makes you run faster!
Good luck!
