Day Before: 1:33 1. Short east run 2. Strides (4-6) 3. Ice bath (tightens muscles ig) Before the Race: 3:04 4. Caffeine (hour or 2 before and only if you're used to it) During the Race: 5:08 5. Draft (someone who's bigger and taller than u but running the same pace) 6. Run in the shade and wear light colors to avoid intense heat 7. Wear racing shoes 8. Be lighter (less clothes, lighter shoes, don't carry things, etc.) 9: Around a curve, take the shortest route around the curve (diagram at 9:57) 10. Use mantras to be more mentally tough (relax, go one more, you got this, pain isn't real but winning is, embrace the suck, etc.)
loved “embrace the suck“. without the suck, how can the rest days feel good? i have roommates around me who wake up, sit on the couch reading or watching tv, go to work and promptly sit on the couch until they go to bed. doing the absolute least. could never be me! i feel guilty when i do that even on a necessary rest day
Every tip here is dead on. They seem so “simple” to do, but the execution of all of them requires as much or more discipline as the training plan to get to race day. I didn’t dial these in until I got older and needed to race smarter to hang with younger people. Regarding the tangents: I can’t tell you how many races I’ve run where a long curve slightly right or left is run where I’m the only one “by the cones” (and nearer to traffic) while everyone else is a good 10-20 feet on the outside of the long turn. It actually feels a bit weird to be the odd man out, but you can’t just follow the mob. A second here and a second there really adds up! Pay attention to this! Other commenters have talked about pacing and “course recon”, which I concur. Regarding pacing: don’t live in fantasy world if you are an advanced runner. A miracle won’t happen allowing you to beat your 1/2 marathon PR by 10 seconds per mile pace, so it’s suicide to attempt holding that pace....it’s a sure recipe to blow up at mile 10. Everyone’s body is different, but don’t try to beat the “ghost runner” of your PR self in the 1st half of the race. Keep your ghost runner within 15-30 seconds with one quarter of your race to go. You’ll know at that point if you can go to the well and bury your ghost runner. Crush your ghost runner with a stronger finish, not a stronger start.
For run lighter, it's worth the reminder to empty your colon before the race start. Part of this is psychological because you think you're lighter, but with coffee being a bit of a diarrhetic, you might also be able to really lighten your running load.
Check the course elevation, then you can work a pacing strategy based on the weather conditions that are forecast to go along with it, you don’t want to misjudge it, blow up early in the race and have a positive split
Great tips! I certainly need to improve my tangential running as I tend to end up with a tenth or quarter mile extra on gps due to inefficient pathing. Two tips I think could help others - 1. Starting 48 before race try and get two good nights of sleep. 2. Find a way to relax yourself before and during your race. One of my mantras is to remind myself to smile and to think of the race as a reward for all the hard training leading up to the event. I find that making the event a positive moment instead of a challenging mountain to climb 🧗♀️ helps.
Love these tips, Jason! These little things all add up for sure! On the caffeine thing... have you ever tried cutting back on caffeine for a few weeks pre race, so that you feel it more on the day?
I use the same tips you mentioned, minus the ice bath. My go to mantas are "it's go time" for the final 10k of a marathon or final 5k of a half, and "this too shall pass" if I feel off at an early stage of a race. I also use "when the going gets tough, the tough get going." I can't recall if it was Pete Pfitzinger or Jack Daniels that wrote: run the first 20 miles with your head, and the last 6.2 with your heart.
The self talk works so well. On long runs I tell myself on every hill climb 'You can rest at the top" and at the top I always say "well there's no point in taking a rest now, this is the easy part".
Great video Jason! One extra tip I would give is, if possible, go check out the course you will be racing on a day or two before the actual race. Understanding where the mile stations are in a 5k will keep your mental state a lot calmer than just running the race blind and not knowing where you're at. I know it's not always an option to jog/walk the course, but I would highly recommend doing it if possible.
Great ideas, especially strides and ice a day before. I listen to rousing music/numbers on the day of race. And feel thankful for the ability to race after ups and downs.
I needed this... my first ultra is in 4 days. As I'm watching this, I'm writing down a list of mantras on a big poster board. Not worried about fast, but these tips are great for efficiency too!
Great advice except for the " put on yr race shoes" part. Having run 20,000 miles barefoot inside a 100,000 total---after developing bullet proof feet----running unimpeded by the torsional inflexibility & unnatural biomechanical unsound gait & especially inaccurate foot plant----well, like Christopher McDougallbopins in his best selling " Born To Run" -" we've been sold a myth & downright lie by the shoe companies " who insist that we NEED shoes--even tho as a species Mankind has run over 2 million years WITHOUT shoes & all the rampant injuries that come w wearing them. 80% of all runners get injured every year--often heel striking & sending extreme trauma all the way up the kinetic chain. I won a barefoot 5K in 15:54& also ran a 55 second quarter mile @ the end of a barefoot 7 miler. To run barefoot successfully, like Abebe Bikila who won 2 Olympic Marathon gold medals running barefoot---w 2 world records!----well you must be very patient, very motivated & especially very intelligent so as to choreograph not only yr training but each & every step. I 'very had zero injuries.Ever!!
Minutely incisive, critical and informative all the way. VIDEO PROvider has left nothing to chance.He has done his home work properly and studiously without any fault . But advice for taking caffeine before the start of running, well ,honestly speaking, I have taken this piece of advice with a pinch of salt. Thanks.
To go against one of your tips - if I’m in a race that’s 5k or longer, I will take my phone and earbuds so I can listen to some fast paced, pumping music. This one has been proven to increase speed and pain tolerance as well. I normally listen to podcasts while I run, yours being one of my favourites, but when racing I’ll switch it to music.
I used to do that as a newbie. Now I know perfectly well what kind of pace I can potentially hold and listening to music doesn't make any difference anymore.
Is caffiene ruining my run? I notice it shoots heart rate up. Does that mean when I run the heart is beating abnormally higher than neccsassry having a detrimental exhaustive effect?
I’ve never drunk tea or coffee, not even a drop, and at the age of 43 I tried a Maurten caffeine gel before a normal tempo run. 😃 Oh dear. 😃 I had horrendous stomach pains for hours and took 4 hours to get to sleep! Definitely do as Jason says and try it before race day!!
one thought on the "run the tangents" tip. Although I don't disagree with the idea. How does it work in bigger races where there are 20+ people aiming for the shortest route around a corner at the same time? Would having to either having to fight for position or slowing down and accelerating again to get the best spot not cause additional energy expenditure vs possibly taking a wider line that can be held more consistently?
Day Before: 1:33
1. Short east run
2. Strides (4-6)
3. Ice bath (tightens muscles ig)
Before the Race: 3:04
4. Caffeine (hour or 2 before and only if you're used to it)
During the Race: 5:08
5. Draft (someone who's bigger and taller than u but running the same pace)
6. Run in the shade and wear light colors to avoid intense heat
7. Wear racing shoes
8. Be lighter (less clothes, lighter shoes, don't carry things, etc.)
9: Around a curve, take the shortest route around the curve (diagram at 9:57)
10. Use mantras to be more mentally tough (relax, go one more, you got this, pain isn't real but winning is, embrace the suck, etc.)
loved “embrace the suck“. without the suck, how can the rest days feel good? i have roommates around me who wake up, sit on the couch reading or watching tv, go to work and promptly sit on the couch until they go to bed. doing the absolute least. could never be me! i feel guilty when i do that even on a necessary rest day
Every tip here is dead on. They seem so “simple” to do, but the execution of all of them requires as much or more discipline as the training plan to get to race day. I didn’t dial these in until I got older and needed to race smarter to hang with younger people.
Regarding the tangents: I can’t tell you how many races I’ve run where a long curve slightly right or left is run where I’m the only one “by the cones” (and nearer to traffic) while everyone else is a good 10-20 feet on the outside of the long turn. It actually feels a bit weird to be the odd man out, but you can’t just follow the mob. A second here and a second there really adds up! Pay attention to this!
Other commenters have talked about pacing and “course recon”, which I concur. Regarding pacing: don’t live in fantasy world if you are an advanced runner. A miracle won’t happen allowing you to beat your 1/2 marathon PR by 10 seconds per mile pace, so it’s suicide to attempt holding that pace....it’s a sure recipe to blow up at mile 10. Everyone’s body is different, but don’t try to beat the “ghost runner” of your PR self in the 1st half of the race. Keep your ghost runner within 15-30 seconds with one quarter of your race to go. You’ll know at that point if you can go to the well and bury your ghost runner. Crush your ghost runner with a stronger finish, not a stronger start.
For run lighter, it's worth the reminder to empty your colon before the race start. Part of this is psychological because you think you're lighter, but with coffee being a bit of a diarrhetic, you might also be able to really lighten your running load.
Check the course elevation, then you can work a pacing strategy based on the weather conditions that are forecast to go along with it, you don’t want to misjudge it, blow up early in the race and have a positive split
Great tips! I certainly need to improve my tangential running as I tend to end up with a tenth or quarter mile extra on gps due to inefficient pathing. Two tips I think could help others - 1. Starting 48 before race try and get two good nights of sleep. 2. Find a way to relax yourself before and during your race. One of my mantras is to remind myself to smile and to think of the race as a reward for all the hard training leading up to the event. I find that making the event a positive moment instead of a challenging mountain to climb 🧗♀️ helps.
Love these tips, Jason! These little things all add up for sure! On the caffeine thing... have you ever tried cutting back on caffeine for a few weeks pre race, so that you feel it more on the day?
I use the same tips you mentioned, minus the ice bath. My go to mantas are "it's go time" for the final 10k of a marathon or final 5k of a half, and "this too shall pass" if I feel off at an early stage of a race. I also use "when the going gets tough, the tough get going." I can't recall if it was Pete Pfitzinger or Jack Daniels that wrote: run the first 20 miles with your head, and the last 6.2 with your heart.
The self talk works so well. On long runs I tell myself on every hill climb 'You can rest at the top" and at the top I always say "well there's no point in taking a rest now, this is the easy part".
Beetroot juice (nitrate)
I used: Guide my feet, hold my hands, stand by me, I´m your child♫..... learned in the mass of boston marathon!!
Great video Jason! One extra tip I would give is, if possible, go check out the course you will be racing on a day or two before the actual race. Understanding where the mile stations are in a 5k will keep your mental state a lot calmer than just running the race blind and not knowing where you're at. I know it's not always an option to jog/walk the course, but I would highly recommend doing it if possible.
Great ideas, especially strides and ice a day before. I listen to rousing music/numbers on the day of race. And feel thankful for the ability to race after ups and downs.
I needed this... my first ultra is in 4 days. As I'm watching this, I'm writing down a list of mantras on a big poster board. Not worried about fast, but these tips are great for efficiency too!
Absolutely. Speed is just a euphemism for "a better race" 👍
I have learned so much from you. Thank you :)
I’m gonna have half marathon in December, so I’ll practice your tips, thanks 🏃♂️😍
Great advice except for the " put on yr race shoes" part. Having run 20,000 miles barefoot inside a 100,000 total---after developing bullet proof feet----running unimpeded by the torsional inflexibility & unnatural biomechanical unsound gait & especially inaccurate foot plant----well, like Christopher McDougallbopins in his best selling " Born To Run" -" we've been sold a myth & downright lie by the shoe companies " who insist that we NEED shoes--even tho as a species Mankind has run over 2 million years WITHOUT shoes & all the rampant injuries that come w wearing them.
80% of all runners get injured every year--often heel striking & sending extreme trauma all the way up the kinetic chain.
I won a barefoot 5K in 15:54& also ran a 55 second quarter mile @ the end of a barefoot 7 miler.
To run barefoot successfully, like Abebe Bikila who won 2 Olympic Marathon gold medals running barefoot---w 2 world records!----well you must be very patient, very motivated & especially very intelligent so as to choreograph not only yr training but each & every step.
I 'very had zero injuries.Ever!!
Have a pacing strategy
Minutely incisive, critical and informative all the way. VIDEO PROvider has left nothing to chance.He has done his home work properly and studiously without any fault . But advice for taking caffeine before the start of running, well ,honestly speaking, I have taken this piece of advice with a pinch of salt. Thanks.
Self talk is the way to motivate myself. Telling myself I did all the homework, I did the best with what I’ve got and relax and enjoy the effort.
To go against one of your tips - if I’m in a race that’s 5k or longer, I will take my phone and earbuds so I can listen to some fast paced, pumping music. This one has been proven to increase speed and pain tolerance as well.
I normally listen to podcasts while I run, yours being one of my favourites, but when racing I’ll switch it to music.
I used to do that as a newbie. Now I know perfectly well what kind of pace I can potentially hold and listening to music doesn't make any difference anymore.
My Garmin watch can hold music so I can skip the phone. Just something to consider.
Is caffiene ruining my run? I notice it shoots heart rate up. Does that mean when I run the heart is beating abnormally higher than neccsassry having a detrimental exhaustive effect?
Awesome ideas! Maybe, study the course, go by feel the later half of a long race and execute your pacing strategy.
Study the course is a great one! How'd I miss that one?!
Thanks a lot, I've already experienced a lot in conjunction to what you've said.
Sorry for this question, but is it okay to drink coffee and power drinks before the race?
Greetings from Washington, D.C. This is WONDERFUL advice even though, I HATE ice baths!😨🛀🏽❄😅 I take caffine in various forms.
Will a cold shower work?
I’ve never drunk tea or coffee, not even a drop, and at the age of 43 I tried a Maurten caffeine gel before a normal tempo run. 😃 Oh dear. 😃 I had horrendous stomach pains for hours and took 4 hours to get to sleep! Definitely do as Jason says and try it before race day!!
YOU DONT KNOW ME SON
Negative split
Coffee with sugar? Just wondering as I like with mild sugar!
The best thing for me pre race is to have a good bowel movement the day before. Now if anyone can tell me how to achieve this for every race :)
Coffeeeee
Really good tips for us runners to follow.Thanks Jason.
Need to start implementing those night before strides
one thought on the "run the tangents" tip. Although I don't disagree with the idea. How does it work in bigger races where there are 20+ people aiming for the shortest route around a corner at the same time? Would having to either having to fight for position or slowing down and accelerating again to get the best spot not cause additional energy expenditure vs possibly taking a wider line that can be held more consistently?
Do the best you can. Nothing more to it than that!
Dont forget the "soda",great stuff.
nice video ! thank you !
Great tips! Thanks!
I'm always caffeinated, not only at races. I run in the morning and if I haven't had my cup of joe I'm not even stepping outside :P