It's race day and you need to pee so badly because anxiety has taken over you. Or you've been held up in an unexpected traffic jam and turned up for late for the run. Hear out these tips, tricks, and strategies to save yourself from unexpected race day issues.
1. Urinary incontinence
This is the most common race day problem for women. Nike running coach, Sue Teoh says that having a habit of going to the loo early in the morning helps to avoid this problem. “Also don’t consume anything that you haven’t tried before on the night before or on race day because you don’t want a tummy upset,” cautions Sue. Also, avoid coffee. Although it can be a pre-run boost, it is also a diuretic and may cause the urge for Number 2 during a run! If you are especially prone to incontinence, try padding up your underwear with a light pad. Smart Athletics Club Malaysia head coach, Edan Syah says runners also tend to try new energy gels or electrolytes which are usually given in the race packs during races. “Try them during one of your long runs to see how your body reacts,” he says. This will get you time to get used to the product come race day.
2. Anxiety attack
Once you’re at the race venue, things get can pretty overwhelming, especially with throngs of runners around you. Try to relax and prepare yourself for the run. “Stretch, warm-up, talk to fellow runners, listen to music, or take photos of the event. They help to calm down your nerves,” says marathoner Teh U Mei, adding that being early also helps to you to relax.
3. Dehydration
Dehydration is one of the worst things that could happen to you on race day. While it is important to be well-hydrated even before race day, you should also be aware of where the water sources are at the race venue. Water stations are mapped out for you at all international marathons. “So make sure you read your starter pack and are acquainted with all stations including loo stops,” says Mei.
4. Muscle cramps
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