IRONMAN Run Smart: Top 10 Checklist
The IRONMAN Run course is a test of your race preparations and a celebration of the mental and physical fitness that you have gained over a season. The following is a check list to assure that you’ve covered the basics and are ready for the best possible run. A 10-point checklist to help you get ready for your best race.
1. Starts with your shoes
Test a few pairs and check for areas that might blister or feel too tight.
NNORD (Nothing New on Race Day) is the rule, so get a new pair of shoes a few weeks prior to race day to break them in.Laces should be comfortably snug. Often you may find that you're-lace halfway through the run to allow for swelling. Socks are a preference for longer distances. Make sure you test the sock / shoe or no sock / shoe combo on longer runs prior to race day.
2. Be healthy
Speak with a coach or training partner to plan your week ahead to ensure rest and a proper taper into race day. Address nagging injuries early Race with friends
3. Get to know race details
What is the weather prediction for race day?
What is the terrain – hilly, flat, rolling, dirt and trail or pavement? Where are the aid stations located?
What is the course?
What nutrition and hydration options will be available on the run course.
4. Don’t change your routine just because it’s race day. Follow your plan
5. Be respectful of other runners and the event.
Go to your assigned wave or start position Be aware of other runners when passing Listen to race officials
6. Know your pace.
training work with a coach or your training devices to develop a desired race pace then practice that pace in the weeks leading up to race day.
Recognize signs that you are falling off pace such as higher than usual HR or muscular strain. Be prepared to adjust your plan to navigate these challenges. Determine if this is just a momentary challenge or you need to back off for the day. Practice in varying weather conditions so you can feel how temperatures and other weather conditions affect your body when running.
7. Know yourself and your body
Listen to your body. Understand signs of dehydration or overheating so you can address them immediately on race day to keep your run-on track.
Listen to your belly. Bonking and calorie deficit is one of the leading challenges for athletes attempting a long distance. Recognize the signs that your calories are low and you need a bump.
Crosstrain if needed and address injuries immediately. take days off
8. Keep Moving
Cool down & Stretch. Keep walking after the finish line for at least 10 minutes. Let the body slowly come down after the highs and lows of the race.
Get warm. Even on a warm day, having a warm sweatshirt to wear is important as your body tries to recover from your efforts.
9. Fuel Up & Recover
Eat well after the race to restore your energy.
10. Shake out the day after
A shake out could be a run, a spin on the bike, a swim or just a walk around town. The key is to move your body to get blood flow to the muscles that carried you all day yesterday.