Every race is a special occasion. How you perform obviously depends to a great extent on the level and type of training you do in the weeks leading up to the event. Your performance can, however, also be significantly affected by what you do on the day of the race itself -  even before you cross the starting line.

A little bit of forward planning and paying attention to detail can bring benefits. You invest a lot of time and effort in training for a race -  so here’s ten top tips for making race day more rewarding.
 
1) ENTER IN ADVANCE
If you plan to do a race then complete the entry formalities well in advance. This takes away a lot of the hassle, worry and possible disappointment of making last minute arrangements. Not every race allows you to enter on the day. I’ve known of a number of athletes who have turned up at popular races hoping to enter on the day only to discover that this isn’t permitted. In any case its preferable to enter well in advance to avoid wasting energy with all the hassles of queuing up  for a lengthy period to complete registration forms on the day.

2) KNOW THE COURSE
If you don’t already know the course you are about to run then arrive at the venue early so that you have time to find out as much as you can about any potential pitfalls. For example,is there a whopping big hill with a mile to go; is it a downhill first half and an uphill second half; or is there likely to be a tailwind in the outward half and a headwind on the return. Its maybe not always possible to check such details on the day. So look out for any course maps and route profiles or descriptions which the organisers have made available. Don’t be caught out by unknown hazards. Know where you are going.

3) CHECK RACE DETAILS AND GET THERE EARLY
Always check the race details. What time does it start? Are there changing facilities, or do you need to turn up ready to run? Is there shelter?  If there are changing facilities, are they close to the course? Are the start and finish points at the same place? Knowing the answer to these questions influences how you need to prepare for the race, what you need to take with you and what time you need to allow to get there.Generally, you should aim to get to the race venue 45-60 minutes before the start.  Again it seems obvious, but I know of many experienced runners who arrive at the last minute then find difficulty locating the changing accommodation, parking the car and finding someone to look after their car keys and dealing with entry procedures. These people end up having to rush their warm-up or miss it out altogether. They also place extra stress on themselves at a time when they should be relaxed and focussing on the race.

4) PACK YOUR BAG
Seems obvious. But many people put added strain on themselves by not attending to this properly. I prefer to pack my bag the night before the race. That means there’s one less task to worry about on race day. Remember all the esssentials. Make a list:- Vest, T-shirt, shorts, socks, race number, safety pins (how many people do you see scrambling around looking for pins at the start of a race?), warm-up clothing, change of clothing in case you get soaked, drinks (for before and afterwards), food (for afterwards), money, etc.

5) HIGH FASHION - FEELING GOOD
Keep a special set of kit for wearing only in races. I firmly believe in the positive contribution of feeling good when you line up at the start of race. If you wear the same old t-shirt and shorts that you wear every other day of the week then its not going to feel like a special occasion. But don’t wear newly unpackaged  clothes or shoes for the first time in a race. The last thing you want is to discover that the inner lining of your new shorts rubs in an awkward place or that your designer vest or t-shirt absorbs unusually high amounts of moisture leaving you feeling overheated and uncomfortable. Nor do you need to suffer from badly blistered feet because the super hi-tech new shoes aren’t quite such a good fit at race pace as they felt while trying on in the local sports shop. Try everything out well in advance of the race. By all means keep a special racing outfit that makes you feel good. But never produce it for the first time in a race.

6) TURTLE BLOOD AND CATERPILLAR FUNGUS
Don’t suddenly decide that race day is the time to experiment with new foods. You may have read a few years ago that Wang Yunxia, the Chinese woman who broke the world 10,000m record, consumed turtle blood and caterpillar fungus as part of her diet. I wouldn’t recommend it. But if it works for you, stick with it! Personally I prefer more conventional foods. My race day breakfast usually consists of cereal, coffee and toast. And I usually try to eat that at least three hours in advance of the start of the race. But find out what’s best for you. Experiment in the months and weeks leading up to the race. Find out what you’re comfortable with. Some people can run an hour after eating. Others need four hours. We’re all different.

7) WARM UP
There’s conflicting views about what’s necessary and much depends, once again, on what suits each individual. For most races, other than marathons, I prefer to jog easily for around 15 minutes - or perhaps longer if I’ve undertaken a lengthy journey cramped up in a car, bus or train. After that  a few strides, no more than 100m each, helps stretch out the legs. Some people do a little easy stretching. The trick is to get the muscles warmed up without overheating the body too much. Don’t hang around getting cold. And if its damp or raining try to keep dry. A bin liner which can be thrown away seconds before the race starts is a good idea. In very warm conditions you may need less of a warm-up. Similarly for long races such as a marathon there’s little need to do very much at all. Again, as with so many other matters, its sound advice not to experiment at your important race. Just because you see someone else warming up an hour before the race doing lots and lots of strides doesn’t mean you should copy. Stick with what works for you and don’t be influenced by others.

8) DRINK
Most of us don’t pay enough attention to keeping well enough hydrated. A small degree of dehydration has a disproportionate effect on performance. And remember, by the time you feel thirsty, it's too late. You need to drink before the thirst pangs hit you. Try to drink lots of water or fresh juice in the days leading up to your race, then top up with water on the morning of the event - taking care, of course, not to overdo it. If you are doing a long race then drink early on during the race, even if you only take small sips. Practice this in training.

9)  THE FIRST KILOMETRE
What’s the most common error runners of all levels make in a race? They start too quickly. Even turbo-charged Linford Christie at his peak would have difficulty keeping up with some people in the first 100m of any local 10km. It can be crazy stuff indeed. The consequences of over-exuberance in the first few hundred metres can , however,be disasterous for your overall performance. Far better to adopt a sensible approach. Remember the words of top New Zealand coach Arthur Lydiard: “The ideal starting pace is the pace the runner knows he can maintain all the way.............. even- pace running is the best to get the best out of yourself.”
If you heed that advice the rest of the race will seem so much easier and you will enjoy passing all those first kilometre fast guys as they fade away in the later stages.

10) AFTERWARDS
The race is over so now you should concentrate on your recovery. Do a slow and easy warm down run and  replace lost fluids by drinking water, fruit juices or  carbohydrate sports drinks. As soon as possible, take some carbohydrate foods such as bananas, pasta, bagels. Have a shower, do some light stretching and start planning for the next race!