08/15/2025
We are 8 days out from the 48th annual Crim ()!
The hard training is done and now we should take the next week to deload & recover. Tapering doesn’t mean we stop running, but it means reducing mileage & taking it easy as we approach our race
Sleep, nutrition, and hydration are also really important! We should begin eating extra carbohydrates about 1-3 days before the race if we’ll be running for longer than 1 hour. Be smart here: remember that your body has to deal with your choice of carbs the morning of the race 😈
Increase your carb intake across 1-3 days (shorter race = less loading) by 5-10g of carbs per 2.2 pounds of your body weight (1kg)
This seems like a lot, we know. And you’re worried about feeling bloated, but we promise you’ll thank yourself during the run. Your body will use the water created from breaking down the carbs in your muscles to keep you hydrated and you’ll sweat out the puffiness. You’ll be able to get by just with fluids from aid stations without the need to carry anything
Speaking of that point, let’s talk hydration. If you’re running a supported race, there will be aid stations with water (5ks), water & Gatorade (5k+), with longer races having gels & solid food like bananas. Shorter races will have 1-4 aid stations (5k/10k), 4-10 (Half-marathon), and 10-26 (Full marathon). Most people will do well grabbing fluid every other station, alternating whether they grab water or something with electrolytes like Gatorade
Carb loading also ensures your blood sugar stays high as you cross the 45-75 minute mark and are able to get by with just eating carbs every so often instead of stopping for a full meal. Food during a race beyond 10k/60 minutes should look like 25g of carbs every 30-45 minutes. Again: more than might feel comfortable, but worth it
Focus on sleep as much as possible leading up to the race
Don’t forget to enjoy the race! Most runners consider the race to be the easy part if training has gone well. Stick to your plan for pace & fueling and don’t change a thing if it’s been working in your training. No new shoes!
