There are two night races on my schedule this year– one this week:
Disney’s Wine & Dine Half Marathon
and one next week: Rock N’ Roll Las Vegas Half Marathon
I am a morning runner all the way, so running after 10am is nearly impossible for me. Seriously, my body just doesn’t like it – I feel slow and heavy and it’s not fun to run for me later in the day. But I have two races coming up that are night time races.
The Wine & Dine half marathon starts at 10pm and Rock N Roll Vegas starts at 4:30pm!
These late start times make it difficult to know what to eat and when to eat before running. You want to be properly fueled, but you also don’t want to have stomach issues on the course!
Every year around this time I get questions from readers running RnR Vegas, like this one:
Q: I just read your blog about the Vegas Rock and Roll marathon. I will be running it in TWO weeks and I’m getting pretty nervous. If you have any suggestions as to what to wear, eat, drink before the race and what places are the “place to be” after the race , please let me know. I also heard that there will be so many people running (40,000??) that you really won’t be running the first few miles..is this true? I’ve been training since May, so I feel pretty comfortable running, but is it going to be walk/run? (ok with me)
A: It is a big race, but I haven’t had major issues with it being too crowded to the point of walking. Make sure you are lined up in the proper corral so you don’t get stuck with a group that is going faster or slower than your pace.
Last year the race bib did get you into a club after party, but it was crazy crowded so we left after one drink.
Your usual running gear is fine, but remember normally race day get warmer as you run because the sun is coming up. For a night race it is usually getting colder so you will be chilly after the race. If you have family/friends coming ask that they bring you a sweatshirt or check a bag with something to wear after.
How to Fuel for a Night Run:
I’ve run RnR Vegas for three years now and here is how I fuel up for the race:
The days / night before race day:
I show up hydrated and well fueled – especially if the race requires travel. Get enough sleep before travel and race day. Eat well. Treat your body like an athlete.
Then…
The night before I make sure to dehydrate a ton. Hey, it’s a fun city – live it up!
Race day before a night race:
I rehydrate like it’s my job on race day. I sip Spark and have even added it to Starbucks iced tea when I don’t have a water bottle around.
Race morning I usually have a big breakfast like epic pancakes from Grand Lux Café or Chicken and Waffles from Hash House a Go Go.
or Serendipity
If you prefer protein over carbs they also have the biggest wiener you have ever seen.
My pre-race meal is lighter and carb heavy, but easy to digest.
For lunch I might have a sandwich or salad with bread on the side.
Then, an hour or two before the race I have a pre-race snack of carbs.
It’s similar to what I eat before a morning race along the lines of toast & banana but I usually get a salty pretzel from a random place I walk by and it does the job. You can do your usual race day meal too – just make sure to pack it with you.
I show up with a plan for fueling and getting properly hydrated. But always listen to your gut – literally. You should eat healthy and balanced, but if all you can stomach is a bagel for breakfast, lunch and snack – then do you.
Eat foods you know your body ‘likes’ and things that won’t give you tummy issues. Make sure you are hydrated and hit the porta potties before the race to try and avoid having to pee during the run.
Most importantly – HAVE FUN!
Good luck to everyone running the Rock n Roll Las Vegas marathon or half marathon this weekend!!!!
I love your tips!
I can’t eat huge meals earlier in the day, I just feel like there’s a rock in my stomach all day then. As much as I loooove breakfast. I try to eat fairly “normal” for bfast & lunch I guess, i.e. no huge portions, nothing too fatty or acidic, but enough to keep me full and energized. Then I eat a carb-y snack an hour before I run, like a Luna bar. Always does the trick for me! But I have never had to fuel for a major run, just longer runs in the evening, max 8 miles.
I am doing the Disney Wine and Dine Half and was stressing about the eating. I am flying to Disney tomorrow morning and I am staying on Disney premises and won’t have a car..I was wondering about getting good healthy pre race food without a car. That image of the pretzel really hit the spot!!! Now I have a plan..regular dinner on Friday night and try to stay up late( I am a morning person and usually go to bed early so a night race is a new challenge for me), and then a big brunch on Saturday, and a later lunch/dinner snack( the pretzel and maybe a banana!! and coffee in my big refillable Disney mug).. and maybe a last minute Kind bar before the run and I should be good. I try to extra hydrate three days before a race. I just ran a Diva half last month so I feel like I have been training for halfs forever, but I am so excited.. This is my first Disney race and I am planning on the RnR Las Vegas for next year.
Great tips. Thank you. I will run the full marathon in Vegas. I have yet to decide what I am going to do in regards to hydration and eating correctly.
I ran RnR Las Vegas the first year it went at night and had a really, really hard time with this (and the crowds… and the back up afterwards at the hotel… and….). By the time it was time to run I felt so out of sorts.
I’m glad you posted this. I’m running the Disney Wine & Dine and have been wondering about fuel. I’ve done two evening races, but they were only 1 mile & 4 miles.
I’m just worried about restraining myself from wandering around Disney World all day and wearing out my legs 😉
Honestly, there is way too much hype and not enough education about “carbo-loading” before a race. In reality, the body of a well-trained runner would do just fine eating nothing before running a half marathon…that’s right… NOTHING! Of course, you want to feel good and not like you’re running on empty (even though you’d likely have more than enough glycogen to last you 13.1 miles…any longer, probably not), so it’s desirable to eat some carbs.
I’m not suggesting starving yourself all day before a night race, but I think your advice is really excessive and just plain unnecessary. Eating normally throughout the day – a normal breakfast and lunch (but maybe being mindful by eating MORE carbs and LESS protein and fat) – would absolutely suffice. There’s no need to pig out at breakfast and then make sure to eat enough carbs before the race. It’s fun to do, yes, but NOT necessary for a strong 13-mile run.
Mal, you must be new around here because it is very common for me to exaggerate – just like with the pic of the chicken and waffles. You may be taking this post a little too seriously, walk it off 😉 I can and have run 10 miles without fueling before, but it is not pleasant and the ideal way to do things. I would never suggest someone run for more than 90 minutes without fuel. And if I want to go all out at breakfast I will – race day or not.
“And if I want to go all out at breakfast I will – race day or not.” – Amen sista!
I am super excited to be running the Vegas RnR! This is my second half marathon and first night race. Thanks for the advice… I am looking forward to dehydrating/rehydrating before the race! 🙂
Nice! I’ve always thought running RnR LV would be fun, but was hesitant becuase it was a night race. But seeing as how you adjust, makes it seem like a to-do in the next couple of years! Thanks for the fun insight and good luck on both of your upcoming evening races!
I hate running late in the day – always makes my stomach hurt. I’m like you – gotta run first thing (and I like to run on an empty stomach). I guess I will just miss out on the fun night runs.
Thanks for the great post! I am running Vegas with a bunch of friends this year and we were wondering about food for a night race. Great advice from someone with experience.
You must have read my mind, I was just googling this topic last night. I’ll be running a half on Sat that starts at 4. It’s my first time running and “evening race” so thanks for the tips!
I think a night race would be so much fun! I have never done one but it sure is on my wish list for one day! Great tips!
I’ll be there for the Vegas half marathon. This is my first long run. I’ve only done 5k’s until now. I’ve been training for a few months for this race. Can’t wait. My ultimate goal is to just cross the finish line and smile pretty for pictures. 🙂
If you need another partner in crime dehydrating…just let me know. I’m good at that. 🙂
I was gonna email about this, cause I’m so used to running in the morning. Since the Wine & Dine starts at 10pm, I was gonna do a lighter lunch/dinner in the afternoon. I’m going to a brunch in the morning. I hope to see you there!
Chicken and waffles look great, but before the race? I guess for breakfast would work. I just don’t think I could do fried food on race (or game) days. Night (or evening) races/runs/sporting events are tough after a full day of work/play and anticipation. Good Luck!
I ran the R&R Vegas a few years ago and it was def weird to wait all day to get your run on. Great tips! Have a great couple of races!
all those carbs looks amazing mmmmm 🙂
I usually do oatmeal for breakfast, pbj for lunch and snack on some sort of bar for an afternoon workout. And lots of water and one water bottle of Nuun or Powerade – I’m a salty sweater.
I need to do the Las Vegas RnR at SOME point! It’s just so hard for me to take vacation time so close to the holidays. More reason that by the next holiday season I need to be working from home. Yup.
I’ve never ran an afternoon or evening race and probably won’t. I try to avoid post-work workouts as much as possible. They’re the devil!
I try to rest my body in the morning– not too much walking/jumping about {as opposed to my usual mornings..} and drink tons of water!
I used to do my long runs on Sunday afternoons so I just try to eat really healthy all day with lots o carbs for breakfast and lots o protein for lunch
I LOVE evening races! I wish there were more of them.
My current 5k PR was at a New Year’s Eve race where I fueled with sweet potato fries and beer. Can’t get better than that!
Fueling for an afternoon run is tough. I usually run in the mornings and I’ve never done a night race before. But I do go to a run club one night a week and I usually try to have a healthy lunch hours before and then a clif bar an hour before my run. Although last week I ate pizza before run club and my belly was not happy with me.
Have fun in Disney!
Great tips; it is difficult to change up your routine when runs are at such different times. I sometimes also feel at a loss as to what to do with myself on race day!
Those chicken and waffles look amazing!
I’ve never ran an afternoon/night race before, but if I have to run in the afternoon, I eat a light snack before, like a banana.
Great tips! My sister in law is running the Wine and Dine Half Marathon this weekend. She will actually turn 30 while running the race! How cool is that?!
What an awesome way for her to celebrate her birthday!