Tips for a Successful Race Day

As runners, we have to be ready for almost every kind of weather situation. As this year’s 2017 Chicago Half Marathon & 5K is approaching, we are keeping our fingers crossed for ideal running conditions. However, the forecasts are predicting otherwise. With the predicted warm weather, our coaches at Life Time Run have provided you with some tips on what you should be doing to prepare for race day!


Days Before the Race

  • Make sure you are properly hydrated. Start hydrating days before the race, looking to have urine be of light yellow. Hydrating the day  of will not prepare your body properly for the potential loss of fluids.
  • Choose water to be your beverage at meal times.
  • Prepare your mind for the possibility of adjusting your goals and outcome expectations for race day.
  • If you are a heavy sweater, look at taking in some extra sodium the day before. The increased sodium in your blood will have you feeling like you need to drink more in order to balance it out. This will aid in hydrating you better.
  • Start thinking about what to wear on race day. With the warm weather approaching, choosing our apparel is very important. Choose loose fitting, vented moisture-wicking apparel. Look at wearing a Sun Visor or a hat, sun glasses, and sweat-proof Sun Screen.

 


 

Race Day

  • Hydrate with water and sport drinks that have electrolytes hours prior to race.
  • Use what has worked best on your training runs throughout your weeks of preparation. Over hydrating on race day can result in a sloshy stomach, which is not pleasant during a race. If you have properly hydrated over the past days (using light colored urine as your guide) you should be able to follow what you have used during your training runs.
  • Choose drinks with electrolytes.
  • Look at eating a cold breakfast to assist in cooling your core such as chilled grapes or some other form of  fresh fruit you have used prior to your training runs. Ice cold smoothies and crushed ice drinks work well too.
  • Take a cold shower or tub prior to the event and focus on dropping your core temperature.
  • Apply Sunscreen that is Sweat-proof of 30 SPF or higher.
  • We need to focus on keeping our core cool, skin breathable and maintaining pale colored urine.
  • Think about eliminating caffeinated drinks that will potentially further dehydrate you. Look at maybe cutting down the amount of caffeine if you feel it necessary to perform or if this has been a practice of yours during your training runs.
  • For your warm-up, minimize activities that will raise your core temperature and do only what you feel is necessary to safely perform and prevent injury.

 


 

During the Race

  • Start slower than planned and focus on having a strong finish and use perceived efforts to guide you through out your race.
  • Use the Water/Aid Stations.
  • Grab either the electrolyte and the water for drinking and a water to dump on your head if needed at all Aid/Water Stations.
  • Utilize your pre-adjusted goals to how you feel currently and race day conditions. If needed, slow your pace and walk when needed. Perhaps slowing, walking and utilizing the water/aid stations to rehydrate with electrolytes, water and dump water will be good enough for you. Be sure to pay attention to how you are feeling, and pay attention to how much you are sweating.

 


 

Keep an Eye Out For

  • If you are having abdominal cramping or larger muscle cramps this possible and indicator of an electrolyte imbalance.
  • If you are starting to feel confused, dizzy or sick get help! This is not one of those “I’ll though it through” moments. We have several Aid stations and people who are there if you need help.  Get the help when symptoms are first noticed. This could be life threatening.
  • Over hydrating can become a serious issue as well resulting in a dangerous condition called Hyponatremia. Noticing that your fingers are swelling would be early signs of Hyponatremia.
 


 

Emergency Alert System (EAS)

This race will utilize the EAS system, encompassing a color-coded system to reveal current event conditions. Participants will notice flags posted throughout the Race Venue, at the Finish Line and at each Aid Station on Race Day. EAS updates will be communicated through PA announcements, social media, web posts and/or dedicated emails.

 

Become a Hurricane Relief Runner!

We are honored to announce that the 2017 Chicago Half Marathon and 5K will be partnering with Hand in Hand Hurricane Relief Fund to help raise funds and spirits, and help to rebuild Texas, Florida, and other areas suffering from the devastation from recent hurricanes.

The Hand in Hand Hurricane Relief Fund will direct donations and grants to support charities helping in the relief and recovery efforts in the areas affected by Hurricanes Harvey and Irma — both here in the US, including Puerto Rico, and the Caribbean. The Fund is focused on providing help to those in need, where they need it the most.

With events spread out across the United States and Caribbean, including Texas, Florida and now Puerto Rico, our hearts go out to all our athletes, their friends and family and the local communities affected. 
We, in turn, ask our running community to come together to give back to those fellow runners and their communities by becoming a Hurricane Relief Runner!
 

Hurricane Relief Runner Shirt

How can we donate?

You can donate in one of two ways:

  • Click here to visit our Hurricane Relief Runner page
    • Click “Join Team” to join the Chicago Half Marathon Hurricane Relief Team, create your personal page, and begin fundraising by sharing your personal page within your personal social network
    • Or opt to make a one-time donation by selecting “Donate Now”.
  • Visit the Hurricane Relief Runner booth at the Expo this weekend.

Participants who raise, or donate a minimum of $25 will be able to show their support with an exclusive ‘Hurricane Relief Runner” race shirt. Please visit our booth to collect your shirt*. Cash & check donations will be accepted at the Expo. *Limited size/quantity available.

 

Can I donate toiletries / school items?

Unfortunately, we will not be collecting items at the Expo. Monetary donations are best in these situations as they are more efficiently distributed to those in need.

 

How can I share this on my Facebook page?

Simply visit the website and click on the share button for either Facebook or Twitter. Please spread the word and share with your friends and family.

 

Thank you for your continued support of the Chicago Half Marathon and 5K and best of luck to all of our runners this weekend!