Sports Medicine in Austin: Day-Before-Race Preparations, Part One

It’s time for another Austin-area sports medicine 101 class!

Today we’re starting a three-part series on how to prep for a race – the day BEFORE the race. Let’s jump right into our first few tips: 

  1. Eat Plenty of Carbohydrates – As should have been the case in the days leading up to the run, eat about 65-70% of your calories from carbs. Don’t stuff yourself, though (or at dinner the night before) – ingest the same amount of food that you would normally eat.
  2. Avoid Any Unusual Foods – Stick with foods that have worked well for you before your training runs. If you’re eating away from home, make sure the restaurant serves something comparable to your typical training diet.
  3. Stay Hydrated – Drink plenty of water throughout the day. If you’re hydrating properly, your urine should be light yellow. You can also have one sports drink, to make sure you’re getting some extra electrolytes. Avoid alcohol altogether as it leads to dehydration.
  4. Don’t Overdo It – Stay off your feet, rest and relax. When you go to the race expo to pick up your race packet, don’t spend hours walking around, attending clinics, and eating free food samples. Spending too much time on your feet will tire you out, and hanging around big crowds at the expo may get you nervous about your race. When you do need to walk around, make sure you’re wearing very comfortable shoes.

If you have questions or have needs regarding sports medicine in Austin or the surrounding areas, visit us at, call or send us an email!