PRACTICING HYDRATION FOR RACE DAY

Podcast Episode #164 🎙

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STEP 1: Research your marathon course offerings

✅ Larger races will have all of this info online

✅ May need to email race director for smaller races

✅ Most races are pretty consistent from year to year

❌ Some races don't allow hydration packs or have unmanned water stops. This is why research is so important!

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STEP 2: Practice, practice, practice during long runs!

✅ During some long runs, set up a table with water outside of your house, run past it grabbing water every 40 min

✅ Limit water stop times to 30-90 seconds max

✅ Practice drinking while running

✅ Practice drinking out of a plastic cup or Dixie cup

✅ Practice running race pace while drinking out of cup

✅ Larger races = water/electrolytes stops every mile. Smaller races = may be every 2-5 miles. Practice and plan accordingly! Can take less/do sips with water stops every mile. You may need to take in more with less frequent water stops

✅ Ideally, pair your gels with water stops. Take gel, wash down with water

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STEP 3: Do a race in training to practice more

✅ We don't recommend relying on a loved one to bring you your hydration on the course unless it's a very small race

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STEP 4: No more anxiety about hydrating. Perfected strategy! 😃👍

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Have more questions? Let us know! Our DMs are always open! 💌

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