Race Weekend Checklist

Race weekend checklistIt’s normal to feel a little anxious before a big race weekend, which is why it’s important to try to not put any unnecessary stress on yourself – like waiting until the last minute to pack and leaving your lucky shoes at home. Avoid the last minute rush (and stress) and make a race weekend checklist of the items you want to take and start getting them together in the days leading up to your departure.

Luckily, Runner’s World has compiled an extensive race weekend checklist for both local and out-of-town races that will have you covered no matter the destination. Here are some important items to include in your race weekend checklist.

 

  1. Photo ID and race confirmation
  2. Shoes (and extra socks)
  3. Ear plugs and sleep mask
  4. Singlet/ short-sleeve or long-sleeve shirt
  5. Shorts/ tights
  6. Hat or visor
  7. Watch or GPS
  8. Snacks or energy bars
  9. Band-Aids
  10. Sunblock

If you’re traveling out of town for your race and staying overnight in a hotel, you might want to consider bringing your own pillow as it may help you sleep more comfortably and avoid last-minute neck injuries. The REM-Fit Rest Adjustable Pillow is designed specifically for active runners and fitness enthusiasts. Users can sleep well before race day by adding and removing filling, tailoring it to specific sleep style needs.

For more information on how to rest comfortably while traveling away from home, check out these tips.

By making a race weekend checklist, you’ll feel more prepared and less stressed come race day. Good luck!

Marathon Training Rest Regimen

Marathon Training Rest RegimenIt’s marathon training season and you’re working hard to prepare both mentally and physically for that big race. But, when preparing for race day, it’s important not to neglect one of the most important aspects of your marathon training regimen – sleep.

Experts generally recommend an average of seven to nine hours of sleep a night for healthy adults, but athletes, especially runners and those who are endurance training, need even more sleep.

When marathon training, your body goes through a lot of wear and tear and your muscles need time to rest and recover. When you sleep, your body releases growth hormones, which is what stimulates tissue growth and muscle repair. Not getting enough sleep can lead to a decrease in muscle mass, reduce your exercise ability and prevent you from training the next day.

Still not sold on sleep? Recent academic studies have looked at the impact of extra hours of sleep on athletic performance and suggest that sleep is a significant factor in achieving peak athletic performance.

Even after the marathon is over, it’s important not to forget that your body still needs time to rest and recover. You’ll most likely need at least an extra hour of sleep per night for a few days as your body repairs and readies itself for upcoming workouts.

For those of you who have trouble sleeping pre and post marathon, the REM-Fit Rest Adjustable Pillow can help, as you can add or remove filling to tailor it to your specific sleep style, enabling you to rest comfortably, recover and stay motivated to achieve your goals.

Still not sure how much sleep you need as part of your marathon training rest regimen? Check out these tips for race-day success.

Weekend Getaway Packing Tips for Rest & Relaxation

Weekend Getaway Packing Tips for Rest & RelaxationThe thought of a “weekend getaway” can cause you to instantly relax. But as creatures of habit, we oftentimes find it more difficult to get a good night’s rest when sleeping in new and unfamiliar environments. These tips from WebMD will help you sleep better and feel more relaxed when you’re away from home on your next weekend getaway.

  • Take your own pillow and/or blanket. This can help you sleep more comfortably for a relaxing weekend getaway.
  • Bring personal objects (for example, candles or a photos) to feel more at home.
  • Make sure your room doesn’t have to much light or bring along a sleep mask.
  • Use a fan or other “white noise” to drown out sounds from nearby guests.
  • Adjust your thermostat to a comfortable sleeping temperature. Sleeping in rooms warmer than 75° F or colder than 54° F can disrupt your sleep.

Need extra help getting a better night’s rest on your next weekend getaway? Protect-A-Bed’s Luxury Adjustable Pillow System will ensure a comfortable nights rest, whether you sleep on your side, stomach or back.

And when you return home, don’t forget to check your luggage for any bed bug infestations. The ThermalStrike Ranger will particularly help, as the reusable, portable treatment bag is designed to rid luggage of bed bugs with penetrating heat on all sides to destroy all stages of bed bugs and eggs.

Race Weekend Rest Plan

Race Weekend Rest PlanIt’s no secret that race weekend brings a wide array of emotions, ranging from super psyched to scared and nervous. But, whether the race is a marathon, triathlon or other endeavor, you can make the most of your training – and meet end goals – with a proper rest plan.

Note: For this post, we’ll refer to race day as Sunday, since running and athletic events usually fall on the last day of the weekend.

 

Thursday night:

Yes, this isn’t technically race weekend yet, but your mind, body and nerves sure feel like it. On Thursday, it’s important that you get eight to nine hours of uninterrupted, restful sleep.

If you have a baby, ask your significant other or a friend to help you handle cries during the wee hours. Have a new puppy? Consider asking a friend to take care of your four-legged friend to avoid risking race weekend sleep disruptions.

 

Friday night:

Experts agree on the “two-night” rule, stating that two nights before your big event is the most important sleep of race weekend. Of course, like most things, you don’t want to overdo it and wake up sleepy Saturday morning. But, make sure to shoot for no fewer than eight hours of sleep the Friday before your Sunday race.

If you’re traveling for your race, consider bringing your own pillow to avoid last-minute neck injuries. The REM-Fit Rest Adjustable Pillow will particularly help, as you can add and remove filling to tailor it to your specific sleep style needs.

 

Saturday night:

With the excitement leading up to race day, there’s little chance you’ll actually get a good, restful night’s sleep – but that’s OK. Since you rested up Thursday and Friday (and hopefully earlier in the week), you have nothing to worry about.

Aim for an early Saturday bedtime, and give yourself plenty of time to wake up, stretch and get food in your system before the big event. You may want to test out your pre-race routine in the weeks leading up to race weekend as well to make sure you’re on track, and can avoid the “trying something new on race day” fitness faux pas.

 

Sunday night:

Congratulations! You completed your big race. Now it’s time to celebrate with a delicious meal and – you guessed it – a good night’s sleep! If you ran a marathon, or any similar event, you’ll need at least one extra hour of sleep on race night.

 

By mapping out your race weekend rest routine, you’ll be well ahead of the game – and fully energized – come race day. To learn more about healthy sleep for fitness enthusiasts, visit www.rem-fit.com.

Is interrupted sleep worth any sleep at all?

We’ve all experienced those nights of interrupted sleep, tossing and turning all over, but are those nights worth sleeping at all?

According to TIME Magazine,  interrupted sleep can be just as harmful as sleep deprivation.  It could also “negatively affected mood, attention span and cognitive ability.”

Is interrupted sleep worth any sleep at all?Disruptive sleep is comparable to getting as little as four hours of sleep per night. If you believe you’re getting disruptive sleep, follow these five sleeping tips from ABC News:

  • Don’t snack late at night
  • Darken your room
  • Avoid having a drink before bed
  • Try to stay away from technology before bedtime
  • Wear comfortable clothes

If you are having trouble with disruptive sleep try Protect-A-Bed’s mattress and pillow protectors. Their thermo-regulating properties will keep your body cool in the summer heat and warm during winter’s freezing nights allowing you to sleep through the night.