- Compiled by John Kippen of If The Shoe Fits

1.  Set three goals–Your “probable” goal, your “reach” goal, and your “I’m satisfied” goal. Your “probable” goal is the main one for which you are training.  It could be a time goal, to finish, or to enjoy the race.  Your “reach” goal is one that you strive for if race day is going superbly well.  Your “I’m satisfied” goal is one that you can be happy with even if things don’t go exactly as planned.

2.  Listen to your body—During training, taper and the race day.  Rest when you need it.  Not every day needs to be a running day.

3.  Have a purpose for each run—Easy recovery day, work out/speed session, long run.

4. Stretch and strengthen—To keep a solid foundation, improve balance, running efficiency, and to keep your form

5.  Stick with the tried and true–This is not a time to change up what you do.  Don’t change to different shoes or purchase a cute last minute race outfit.  Stick with shoes, clothing, and foods that work for you.

6. Eat two hours before your race—This allows your body to fully digest and makes blood available to your muscles

7.  Stick with the plan on race day—Don’t fall into running faster than you planned because of the excitement of the day.  Running faster than you planned often leads to paying for it later in the race.

8. Embrace the taper—This is a time to reduce and relax to let your muscles and systems rebuild so they will perform well on race day. Eat healthy foods, drink plenty, and get a good amount of rest.

9.  Eat within 30 minutes post race—Be sure to include carbohydrates and protein to allow your muscles to begin their recovery.

10.  Celebrate your accomplishment—you’ve earned it.  You might even sign up for your next race!

Good luck out there! Got any additional tips you would like to share?  If The Shoe Fits is the official running store of the Frederick Running Festival.