PRACTICING HYDRATION FOR RACE DAY Podcast Episode #164 🎙 . STEP 1: Research your marathon course offerings ✅ Larger races will have all of this info online ✅ May need to email race director for smaller races ✅ Most races are pretty consistent from year to year ❌ Some races don't allow hydration packs or have unmanned water stops. This is why research is so important! . STEP 2: Practice, practice, practice during long runs! ✅ During some long runs, set up a table with water outside of your house, run past it grabbing water every 40 min ✅ Limit water stop times to 30-90 seconds max ✅ Practice drinking while running ✅ Practice drinking out of a plastic cup or Dixie cup ✅ Practice running race pace while drinking out of cup ✅ Larger races = water/electrolytes stops every mile. Smaller races = may be every 2-5 miles. Practice and plan accordingly! Can take less/do sips with water stops every mile. You may need to take in more with less frequent water stops ✅ Ideally, pair your gels with water stops. Take gel, wash down with water . STEP 3: Do a race in training to practice more ✅ We don't recommend relying on a loved one to bring you your hydration on the course unless it's a very small race . STEP 4: No more anxiety about hydrating. Perfected strategy! 😃👍 . Have more questions? Let us know! Our DMs are always open! 💌 .