Race Day Q&A with Sarah Madsen

Sarah Madsen is our Aksarben store manager, and she knows running. As a seasoned runner and personal trainer, she's seen all the ins and outs of racing a half marathon, and she understands exactly how to help folks of all levels reach their goals.

We asked her a few questions ahead of the Good Life Halfsy race day:

Q: The temps on Sunday are slated to be chilly, around 20º and windy at the start line. What do you recommend runners wear on race day?

A: The rule of thumb is to always dress like it is 10-15 degrees warmer than what it is. The reason being? The temp will rise a little as you run through the morning, and your body temperature will rise, too.

You want to be a little chilly when you start the race, but not freezing. So make sure you stay as warm as you can before the race even starts. Standing there shivering takes energy from your body, and you don’t want to waste energy on shivering when you have got 13.1 miles to run! So, bring items that you are ok with throwing to the side before the race starts (all throw away items get donated). Bring a blanket, bathrobe, baggy sweatpants, coat, etc. You can ditch all these items as you take off across the start line.

In these temps, always dress in layers. This allows you to strip layers after you have run a few miles to loved ones on the side of the road.

I would recommend wearing a light hat or ear covers, light mittens (throw hand warmers in there) or gloves. If you can keep your ears, head, and hands warm, it is amazing how much the rest of your body will stay warm if those parts of your body are not cold!

Q: What’s a quote or piece of advice that might help runners stay motivated and overcome the toughest parts of the race?

A: "You are limitless!" I try to speak as positively to myself as I can, no matter how beaten up I may feel or get! Because doing something like this is truly amazing and inspiring to so many! You are a rockstar! You got this!

Make eye contact with the spectators and maybe even give them a smile and a wave! They love when the runners interact with them and notice them. It gets them pumped and excited, and in return, you feel that energy!

I'd also recommend carrying your phone on you and having your loved ones send you text messages throughout the race. These messages will sync to your smartwatch and you will see them. It is a great boost!

Q: What is an underrated part of race day?

I think that one thing that is underrated is taking in the day with few distractions. Get rid of the music, headphones, etc. Take in the smells, the sounds, the crowd, mother nature!

Q: What’s your go-to meal the night before a race?

Night before- Blueberry muffins! I have a great recipe that makes these very light and fluffy muffins. So good, and yes, they have come on planes with me ;) Protein drink as well!

Q: Go-to breakfast on race day?

Protein oatmeal or maybe more blueberry muffins.

Q: Is it a good idea to try new shoes or socks on race day? 

Ideally you should race in a pair of shoes that you have at least been able to run 10 miles in. However, I do not recommend running in a pair of shoes that are retired! I would much rather have you get a pair of shoes a day or two prior to the race than to run in a pair that is worn down and you are already feeling the aches and pains from.

The ideal goal is to take inventory of your shoes and socks 2-3 weeks out from race day. If they need to be updated then do so!