Preparing for the Race
The days and hours leading up to the Scrub Run can dramatically impact your performance during the race. We asked Hailee Wingfield, a Fitness Specialist at WakeMed Healthworks, our onsite medically directed fitness facility, to provide some insight on what to do and what not to do before, during and after the race.
What to do before the race:
Hydrate: Hydration is a very important, easily modifiable factor that can ensure that you run a smooth race. Make sure to drink plenty of water in the two days leading up to the race – carry a water bottle with you everywhere you go, and drink from it frequently. Two hours before the race, drink 1-2 cups (10-17 oz) of water and approximately 15 minutes before the race, drink another cup of water. Soda, coffee and other caffeinated drinks can contribute to dehydration, and are not recommended for hydration purposes.
Eat: Getting some fuel into your body before the race is important. Eat a small, healthy meal (i.e., fruit and oatmeal) prior to heading out to the race. Not an oatmeal fan? Replace the oatmeal with something that will stick with you but will not weigh you down.
Dress: It’s going to be warm on Saturday. Make sure to wear loose-fitting, light-colored clothing. Clothes that are moisture-wicking are best for hot days. Don’t forget to wear good, comfortable athletic shoes that have been road-tested with socks. Race day is not the day to try out a new pair of running shoes.
What to do during the race:
Hydrate: Take advantage of the water stations along the race route. This will help you maintain your level of hydration to keep your body running like a well-oiled machine all the way to the end.
Listen to Your Body: Warmer temperatures mean your body will be under more stress than if you ran the same race in cooler temperatures. If at any time you feel dizzy, have cramps, are nauseous or feel faint, slow down to a stop and take a break. If you are not an avid runner and have not trained well for the event, it might be a good idea to try intervals of jogging and walking.
What to do after the race:
Hydrate: Are you noticing a theme? Hydration is important at the end of the race as well so make sure to drink plenty of water (at least 1-2 cups).
Replenish Electrolytes: Bananas and apples will be available at the end of the race to help you replenish your electrolytes. You may also want to consider drinking a sports drink like Gatorade.
Celebrate: Celebrate your accomplishment. You finished either a 5K or 10K race and that is something to be proud of. In addition, all of the proceeds from the race will go directly to support the healthcare needs of children right here in our community.
Look forward to seeing you at the race on Saturday!
Hailee Wingfield, MA, CISSN, HFS, GFI, AHC, is a Fitness Specialist with WakeMed Healthworks.