PRACTICING HYDRATION FOR RACE DAYPodcast 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! 💌.