In most half-marathons, the course will be closed to vehicle traffic for four to five hours. You should be able to finish in the time the course is open.If it’s a big race, position yourself in the middle or back of the pack - leave the front for the faster runners.“The last thing you need is a blister or chafing because you’re wearing something you’re not used to,” Wijayaratne said. Don’t try anything new on race day - it’s not the day for new shoes, clothes or fuel.That way, you can use the bathroom, stretch a little, and let your heart rate come down before it has to work hard for several hours. Try to get there an hour before the start time.Most races build in water stops along the route. “You never know how different things will interact with your stomach,” Wijayaratne said. Don’t try a new gel that’s in your race goodie bag. Bring about four gels for fuel - one for every 45 minutes or so.If you’ve never participated in a race before, here are a few things you should know: You’ve been preparing for months, and the big day is here.
Walking on a treadmill is another good option: “The treadmill belt is much softer and easier on the body than walking outside on the sidewalk.” Here’s what to know for race day So, she suggests walking wherever you can, as long as you’re comfortable and safe. Wijayaratne thinks soft, crushed gravel is the ideal walking surface, but that’s not a realistic option for most people. On your long walks, you may also want to bring along energy gel to fuel your body as your glucose drops - Wijayaratne recommends one every 45 minutes. “That way, you are never getting to the point where you’re dehydrated, but you’re giving your body those hydration intervals so you can keep going,” Wijayaratne said. Try to take three or four big sips every 20 minutes or so. If you’re walking for more than an hour, bring water in a handheld bottle or on a waist strap. Carry water and fuel on your longer walks
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