Race Course Preview
One of the best ways to prepare for a race (in addition to the actual training!) is by getting to know the race route. Knowing the race course is so helpful that professional marathon runners often take special trips during their training to run on the course of their upcoming race, even if means traveling overseas.
Of course, most runners can’t make an extra trip just to see a race course. But if the race is local, there’s no reason not to check out the course ahead of time. And no matter what, there are some things we can do to “preview” the course even if it’s far away:
Familiarize yourself with the course by looking at a course map. Almost every race has a course map on their race website. You can see if the course is a simple point-to-point, one big loop, multiple loops and if there are a lot of turns. It helps to know what to expect on race day.
Look at the course map elevation profile. This will help you understand if there are a lot of hills, and where along the route those hills will be. Once again, it helps to know what to expect. If the course elevation profile isn’t available, you can map the distance out on mappedometer.com and view the elevation profile there. (Below I have an example. I mapped out the race course for the Dexter-Ann Arbor Half Marathon and displayed the elevation profile. You can map any race course you want. This is also a handy tool to plan training runs.)
Read the course description carefully, and make note of whether the route is paved or gravel or trail or a combination. Then make sure to do some training on the same kind of terrain as the race course.
If you live close enough to the location of your race, try to run on that course in preparation for the race. Make sure you plan ahead and avoid any sections of the race course that don’t have sidewalks (because the roads won’t be closed to traffic except on race day).
If you can’t actually run on the race course during training, consider the following options:
Drive the entire race course (or as much as possible) the day before your race.
Take a bike ride along the race course.
Jog the last 2-3 miles of the course the day before your race.
Performance Goals
Knowing the race course is a definite advantage for goal-oriented runners - those who are aiming for either a strong placing (overall or within their age group) and/or who want to achieve a new PR or fast time. When we are familiar with the race course, we can prepare mentally for the event.. A race course preview is part of proper preparation for runners who value a great performance on race day.
The course preview is less important for runners who simply want to participate in a race and plan to cover the distance at a leisurely pace. For these runners, part of the fun of the race experience can be “finding out” what the course is like as you go.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.