It’s the day before your big race, and you’re wondering what you can do to make sure you are ready to perform at your highest level. And while there is nothing you can do to get stronger or faster. There are plenty of things you can do to make sure your body is ready to go. So below I’ll go over a list of how to prepare for a Spartan Race, the day before race day tips that will have you crushing your next event.
How to Prepare for a Spartan Race – The Day Before the Race
Stay Hydrated With Water, Salt, and Electrolytes
It should never be understated how important water drinking water is before a race. But you won’t just be sweeting water. So make sure you are including a healthy dose of salt and electrolyte mix before your race. Salt in particular is something that many athletes don’t get enough of. Especially if you eat a clean diet. I’m a big fan of adding some pink himalayan salt into my coffee, protein shake, and on top of my healthy pre race meals.
I know a lot of people that eat huge meals with a beer from some random restaurant near the race venue, the night before the race. And have a lot of success. But for the majority of us, playing it safe is a much better idea. My recommendation is to eat a healthy meal that includes protein, veggies, and a carb like rice or potatoes. Make sure to add some butter and salt, two things that will pay off big time on race day. Again, you should do something that works for you. But if you’re on the fence, choose the healthy option.
Shake Out Run
While resting the week before a race is a great idea. Staying loose is incredibly important. So you should be running a little during the week. And a shake out run the day before the race is always a good idea. Typically a 1-3 mile run, just long enough for your legs to loosen up. As soon as your legs start feeling like you can “run run”, give them just a little bit of a mild push followed by a small cool down. I like to do my shake out at the same time the race will be starting the next day. But I know a lot of people who have had success doing these in the afternoon/evening before race day. Especially if you have a long travel day to the race venue.
After your shake out run, it’s time for a good stretching session. You want tension in your legs on race day. So you shouldn’t stretch them too much in the morning of the race. So the day before the race is when you want to focus on getting a good stretch. Breaking out the foam roller, lacrosse balls, and massage gun. For a Spartan Race you want to make sure you really focus on getting a good shoulder and forearm stretch. They are going to be getting a pump on race day.
Massage / Body Work
The day before a big race is a great time to get a massage or to spend some time working with a massage gun. This release of the tension in the muscles will go a long way to helping you relax and recover fully for the event the next day. If you can schedule a massage or don’t have a massage gun, then using a foam roller or lacrosse ball can be very effective. And both are easy to pack if you are traveling to a race.
Review the Course Map and Obstacles
This is one of the best tips I can give you. Make sure to review the course map and obstacle / order. Spartan Race loves to place a bunch of grip obstacles in a row. They also tend to have long stretches without obstacles where you can pick up for running pace. So knowing when and where specific obstacles and running sections are placed, can better prepare you for the race. I’m also a fan of knowing the race’s elevation profile. Knowing when I need to pace for big climbs or can push on the downhills.
Go to Early Packet Pickup and View the Course
For a lot of Spartan Race’s events, they offer early packet pickup the night before the race. Typically they will also have a viewing area where you can check out specific obstacles. Giving you a bit of inside info. Tip, make sure to check out the multi-rig, which changes at every event. It’s also really nice to get your headband and packet the night before, saving you some time and energy in the morning.
Get You Race Outfit Layed Out
I love having my race outfit layed out the night before. Shoes, socks, shorts… all of it ready to rock for the race. For me this just takes one more thing off my todo list and allows me to make any needed adjustments based on the weather. Knowing this is handled also helps me get to sleep just a little quicker. Something that is not easy for me.
Go to Sleep Early
Allowing plenty of time for sleep is an important part of getting your body ready for a race. Rest and recovery will go a long way to helping your performance on race day. A couple tips if you are traveling for a race. Bring your pillow, a white noise machine, ear plugs, and night mask. I’m telling you, this is a killer combo to dealing with any hotel shenanigans that might be going on at the hotel.
Conclusion – How to Prepare for a Spartan Race the Day Before
If you’re looking for tips on how to prepare for a Spartan Race the day before. Then following this list is going to really set yourself up for success. Nothing is ground breaking or controversial. It’s doing all the basic stuff we know we should be doing. And even if you have had a bad week. You would be amazed at what one day of really healthy living will do to rejuvenate your body. Take care of your body and your body will take care of you. So get out there and crush your next race!
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