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5 Physical Commandments of Race Week

I've compiled 5 commandments I strive to live by throughout training, but especially on race week! These are just 5 of many other great tidbits of advice to live by as we prepare to test our body's capabilities.


Thou Shall Eat a Healthy Balanced Diet that You Should've Been Doing All Along
  • If you didn't eat it during the last 12-16 weeks while you were training, DON'T TRY IT THIS WEEK. I don't eat a lot of potatoes or bread, I'm not going to carb-load with it this week. Though they shouldn't be labeled as 'unhealthy', they are not what my body is used to digesting and can really turn my stomach upside down come mile 10.
  • Don't overeat or undereat. Though carb-loading is a thing, it does not mean stuff your face like you do on Thanksgiving! You're going to have a brick sitting in your insides and you will feel it while running. On the other side, just because it is taper week, doesn't mean you should eat less. This is a chance for your body to recover - which includes nourishing your body!

Thou Shall Stretch, Roll, and Move
  • Taper is taper for a reason - this isn't the week to move your body like the craziness you've put it in for the last few weeks. However, you need to move! Take a walk, do some yoga (good stretching there too!), clean your house - just move your body.
  • Your muscles are also tired and probably thanking you for this week - little does it know that you're preparing it for a huge test! This is a chance for you to really stretch and roll out those muscles that have been through torture. Treat your body right, and it will treat you right come race morning.
Thou Shall Hydrate
  • Our bodies are 80% water - we need to keep it that way before loads of problems come.
  • We can lose significant amounts of water when we exercise; we need to replenish that!
  • Let's face it, we put a lot of pressure on our joints. When we are dehydrated, we weaken our cartilage and it dampers on our joints' abilities to repair which then leads to pain.
  • Dehydration is a prime cause to people's headaches - DRINK WATER SO YOU CAN RUN WITHOUT A HEADACHE!
  • When we're even a little dehydrated, our whole body suffers which hinders our performance. No thank you!
  • Throughout my training I aim to drink 100oz of water a day; this does not include any coffee, tea, or pop I may drink. Yes, you will pee... A LOT!

Thou Shall Make Sure One is Taking in Electrolytes
  • Whether is Gatorade or Nuun or Pedialyte,, take in your electrolytes!
  • Drinking water is great! But lots of water in combination with exercise can dilute our body of our essential electrolytes like sodium, magnesium, and calcium.
  • Imbalances can lead to some serious problems - especially race day when you're sweating out everything in you.

Thou Shall Rest
  • I personally struggle with this commandment.
  • Our bodies have worked so hard for this moment and have probably lost a little sleep. With tapering and spending less time outside running, take this as an opportunity to rest. Let your muscles recover and strengthen.
  • Rest days are just as important as training days; THESE ARE ESSENTIAL REST DAYS. JUST DO IT!

I hope you guys find these 5 commandments useful as you physically prepare for what you've been training to do.

Good Luck!

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