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What To Do Before and On Race Day

Will you be running your first race? Do you love to run races but never seem to put all the pieces together?  You either don’t eat the right food, get enough hydration, or always seem to rush to the start line and forget something!

 

We are here to help you!  In this ultimate deep dive training, coach Whitney and I will share with you the true, tried, and tested strategies to execute the perfect race!   We will cover everything you need to know to prepare for your race the days leading up to the race that will allow you to put all that training to the test so you can focus on crushing your big day!  

 

Whether you are running a 5K, half marathon, or marathon race, this episode will provide you all the tips and tricks to set you up with the structure for the perfect race day.

 

 

Listen to the Podcast Episode during your next run!

 

Watch the video from our Facebook Live by clicking the video below!

Coach Whitney breaks down…

 

  • 10 MUST DO TIPS for a great race
  • What to include in your race ready checklist
  • What is a race day game plan

 

Get Your Race Day Blueprint [Download] 

 

CLICK THE IMAGE BELOW TO GET YOUR RACE DAY BLUEPRINT!

 

Related Race Series Resources:

 

Episode 78

How to stay motivated during your training while your race is still weeks away

Running Mindset with Coach Latoya

https://sparkhealthyrunner.com/running-mindset-with-coach-latoya/ 

 

Episode 54

Half Marathon Training I Running Tips with the Coaching Team 

https://sparkhealthyrunner.com/half-marathon-training-running-tips/

 

Episode 68

How to Prepare For a Half Marathon with Coach Duane Scotti 

https://sparkhealthyrunner.com/how-to-prepare-for-a-half-marathon-with-coach-duane-scotti/ 

 

Boston Marathon Prep and Tips with Coach Lu:

Episode 95

How to PR Your First Boston

https://sparkhealthyrunner.com/how-to-pr-your-first-boston/ 

 

Episode 91

Why Tapering Before a Race is Important

https://sparkhealthyrunner.com/why-tapering-before-a-race-is-important/ 

 

Episode 76

How to push the mental limits during your race

https://sparkhealthyrunner.com/find-your-mental-edge-during-a-marathon/ 

 

After your Race:

 

Episode 38

How To Recover After a Race | What To Do After Marathon and Half Marathon: https://sparkhealthyrunner.com/how-to-recover-after-a-race-what-to-do-after-marathon-and-half-marathon/

 

Episode 93

How to deal with post race let down and stay motivated to run!

Your Race is Over, Now What? 

https://sparkhealthyrunner.com/your-race-is-over-now-what/ 

 

 

Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner to set you up for success for your next race? 

 

Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.

 

Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to: https://programs.sparkhealthyrunner.com/coaching

 

This week’s show brought to you by: 

Edge energy from UCAN.  Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable.

 

Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!  

 

Tracer2 by Noxgear.  The Tracer2 keeps you safe while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence.  If you’re looking for running gear that will actually help you stay safe while running we’ve got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to: https://noxgear.com

 

Connect with Coach Whitney:

 

 

 

 

*If you’re enjoying the podcast and want to show your support, please write a brief review on Apple Podcasts. It only takes a minute and will help new listeners to discover the show. Want step by step instructions on how easy it is to leave a review?  Click here to get my instructions on how to leave a review!  Thank you in advance for your consideration! 

 

You can listen to all the information in this episode on the Healthy Runner Podcast…available wherever you get your podcasts!

 

 

Here is what other runners are saying about the podcast

 

 

Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!

 

Warmest regards,

 

– Duane

 

Duane Scotti, PT, PhD, DPT

Physical Therapist For Runners

Board Certified, OCS

(203) 376-6514

Struggling with Stubborn Running Injuries That Are Forcing You To Stop Running?  If so let’s chat to see if you are a good fit for our SPARK Back high touch point coaching program!

Book a Free 30 Minute Strategy Call with Me

 

Get The Workout Plan, Exercises, & Structure To Improve Your Confidence & Strength For Running By Signing Up For Our Strength Training Program: https://programs.sparkhealthyrunner.com/healthy-runner-strength-program

 

Get Help Reaching Peak Performance & Staying Healthy Running By Joining Our Free Facebook Community, Healthy Runner

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⚡️ SPARK Physical Therapy & the Healthy Runner Podcast Helping Dedicated Runners Keep Running, Get Stronger, and Run Faster…even if you have been told to stop running with an injury!

If you are a runner and frustrated with your nagging aches and pains and have been told to stop running, we can help you!

Stay Active. Stay Healthy. Just Keep Running!

 

 

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“I don’t have enough words to express my gratitude towards Duane Scotti and the Spark Healthy Runner program. When I started working with Duane, I had been dealing with chronic shin splints/posterior tibialis tendinitis for almost a year.

I had worked with multiple other coaches and physical therapists with little success and was at the point of almost giving up on my love for running. Duane is so kind, thoughtful and knowledgeable as both a physical therapist and running coach. Our first virtual meeting lasted two hours because he was so meticulous in his assessment. His strength and running program is progressive and created so that you can continue to build strength and mileage as you heal. His strength program is unique, effective, and fun.

Additionally, his warm-up routine is awesome and includes drills that over time have made me a more efficient runner. His training platform is easy to use, and he is always readily available to chat when problems or questions arise.

Over four months of working with Duane, I have built back to five days a week of running and am almost back up to my pre-injury weekly mileage and long run distance. Whenever I have flare ups or setbacks, Duane reassures me and makes necessary adjustments so that I can continue to progress in my running journey. I have had so much success with him so far that I have signed on for four more months so that he can help me to continue getting stronger as I train for the Dopey challenge in Disney World.

If you are struggling with a running injury and are feeling hopeless, you have to reach out to Duane Scotti. Of course, you will have to put in a lot of hard work, but with Duane by your side, you will be able to achieve your goals and more. Thank you Spark Healthy Runner for bringing the spark back to my running!”

Dipti Pandya

You can teach an old dog new tricks!!!  I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach.  I am soooo glad I made the investment in me!  I finished my half marathon last weekend and couldn’t be any happier!  The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching.  I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong.  I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot!  The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally.  I built confidence and strength I didn’t know I had, even at my age.  Honestly could not have done this without Spark Healthy Runners!

Gina J.

My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.

I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.

I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!

Katja L.

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