Episode 62 is LIVE!'

How to Build Your Race Day Plan and Strategy

In this episode, Lauren walks you step-by-step through how to create a race day plan so you can line up feeling calm, confident, and prepared. The goal of this episode is to give you a practical framework to follow for your next big event! 

Whether you’re racing a 5K, half marathon, or full marathon, having a plan not only helps you execute better on the course, but also minimizes stress in the days leading up to the race.

In This Episode, We Cover:

Race Morning Routine: What time to wake up, when to eat, when to warm up, and how to time your snacks and gels.

Pacing Strategy: Why negative splits are the goal, how to adjust for terrain, and how to break down a half marathon or marathon into manageable chunks.

Fueling During the Race: Why fueling early matters, the ideal carb range (45–60g/hour), and how variety improves digestion and absorption.

Fueling in the Days Before: The basics of carb loading — looking for more check out Episode 58: Carb Loading 101

Listen on Apple: https://podcasts.apple.com/us/podcast/the-up-running-podcast/id1649103813?i=1000718672410

Listen on Spotify: https://open.spotify.com/episode/0TC9vVPkOnIgcQYIZZiNEJ?si=j_qJ9YXBQcyvY3MSofO4pA

Hydration Strategy: Sodium needs, how to hyperhydrate in the 48–72 hours before the race, and how to manage hydration needs on the course. 

Gear & What to Wear: Clothing tips, anti-chafing, sunscreen, and pre-race layers.

Post-Race Bag & Recovery: What pack in your post race bag, the importance of light movement, and tips for setting yourself up for a quicker recovery.

Mental Strategies & Mantras: How to use self-talk, mantras, distractions, and form cues to stay locked in when the going gets tough.

Key Takeaway:

A successful race doesn’t start at the starting gun — it starts with a thoughtful, practiced plan. When you know your strategy, you’re free to focus on execution, adapt when challenges come, and run with confidence.

Calls to Action:

️Rate & Review the Podcast — it helps more runners find these episodes! 

Share this episode with a teammate or running buddy who’s gearing up for their next race

Want personalized race planning support? Schedule a Free Discovery Call via zoom to learn about my 1:1 coaching opportunities!  thepersonalizedrunningdoc.com/schedule