Race Preparation Is More Than Training: The Things 40+ Athletes Forget

You've done the training.

The long runs are in. You've done the intervals, the strength work and the miles.

You're fitter than you were three months ago.

So you're ready to race.

Aren't you?

Well, perhaps.

One thing I've learned from doing my own marathons, ultras and other events is that fitness is only one part of being ready.

You can be very fit and still have a terrible race.

Pacing matters

One of the easiest mistakes to make is going out too quickly.

You feel good. Everyone around you is moving quickly. The atmosphere is exciting.

So you run faster than planned.

It feels fine — until it doesn't.

Good race preparation means knowing what your effort should feel like and having the discipline to stick to it when you're feeling fresh.

The aim isn't to prove how fit you are in the first hour.

It's to still have something left in the tank for later.

Don't leave fuelling until race day

This is another big one.

• Know what you're going to eat.

• Know roughly when you're going to eat it.

• Know what you're going to drink.

• And practise it during training.

Your race isn't the place to discover that the gel you've bought makes you feel sick.

The same applies to your breakfast before the race.

Test it.

Your feet and kit matter more than you think.

If you're doing a long event, your feet matter.

Shoes, socks, blister prevention and foot care can all become very important several hours into an event.

And if you're wearing a race vest, carrying a pack or using poles, practise with them.

Don't buy something new the week before and assume it'll be fine.

Race day is not the time for experiments.

Think about the weather

You can't control the weather, but you can prepare for it.

• Heat changes pacing and hydration.

• Cold changes what you wear.

• Rain can cause problems with your feet.

• Wind can make a course feel completely different.

• If you're doing a mountain or ultra event, conditions can change quickly.

Have a plan for what you'll do if the weather isn't what you expected.

Think beyond fitness

If you're travelling for an event, think about that too.

• Where are you staying?

• How long is the journey?

• What will you eat?

• What time do you need to get up?

• Where do you collect your number?

• When will you get your kit ready?

None of these things will make you fitter.

But they can make race day considerably easier.

Race readiness is bigger than fitness

It's your training, but also your pacing, fuelling, kit, feet, sleep, weather strategy, terrain and ability to adapt when things don't go according to plan.

The fitter you are, the more potential you have.

But being properly prepared gives you a much better chance of getting to the finish line in one piece and enjoying the event.