Race day preparation tips ahead of The Echo Women's Mini Marathon - this Sunday, September 17

Everyone taking part on Sunday, September 17, will have their own pre-race rituals.

They may meet up with friends and walk to the start line, or grab a quick coffee — not too close to race time though — and head down to Kennedy Quay for the big group warm up taking place.

We’ve put together some tips for those heading along to the start line so they can prepare adequately for what the day will bring.

What to wear

First off ladies, invest in a good sports bra. This is key if you plan on running the race in particular. It doesn’t have to be expensive, just one that’s comfortable and will take some high impact activity!

Make sure to also wear runners you are used to. Race day is not the time to debut a new flashy pair of trainers. Your feet won’t thank you for it.

Wear comfortable clothes that you know won’t cause chaffing, and if you’re running for a charity make sure to wear your charity colours!

If it is sunny a peaked cap or sunglasses might also be a help.

Speaking of sun, or even if there’s very little, you should wear SPF on any exposed skin to keep it safe.

And lastly, if you need them for the race, don’t forget your headphones!

What to eat

The day before the race you should drink plenty of water and eat some carb-heavy meals — you’ll need the energy! Think of meals based around oats, potatoes, rice or pasta.

The morning of the race you should have a light breakfast early enough so that you won’t get a stitch while running — there should be no need to eat again if you’ve eaten within three hours of the race starting. If you do need some pre-race snacks, a slice of toast or a granola bar would be ideal.

Try not to eat foods that are very high in fat or protein, they could lead to cramping, and spicy food is a no go. Caffeine too close to the race could also cause an elevated heart rate and result in more bathroom breaks!

Make sure you’re well hydrated before your run and you shouldn’t need water during the 5k.

After the run, you should look to refuel your body within an hour or so with a balanced meal. In the interim, you can replenish with a sports drink and some jellies.

There is still time to sign up to The Echo Women’s Mini Marathon, which takes place on September 17. The event this year has a different route, a shorter distance, of 5km, and starts at a different time - noon, at Kennedy Quay. To register see echolive.ie/minimarathon