You’ve put in the training, nailed your speedwork and fine-tuned your fueling. But to truly crush your PB on race day, there’s one more thing you can do: course reconnaissance, or “race recon.” It’s a strategy used by elite runners to prepare for the challenges of the course, and it’s time you used it too.
What it is and why it matters
Race recon is all about familiarizing yourself with the course before race day. The more you know about the terrain, elevation changes and potential obstacles, the better equipped you’ll be to handle them. Greg McMillan, renowned coach and exercise scientist, stresses on his website that understanding the course provides mental clarity when it matters most: “The more you know about the course, the more mentally prepared you’ll be on race day.” This preparation allows you to strategize, adjust your pacing and even ease any pre-race anxiety.
Pro runners make it a point to scout the course, and it’s a great thing for you to do, too. Familiarity with the route helps you anticipate tough sections, whether they’re uphill climbs or tricky turns. By understanding the race layout, you can adjust your pacing strategy, play to your strengths and stay confident throughout the race.
Preparation makes a difference
Thorough research can provide insight into tricky sections of the course—whether that’s a challenging hill or a sharp turn. Knowing where the aid stations are or where the course might level out can help you adjust your pacing and ensure you conserve energy for the tougher parts.
McMillan also emphasizes how being familiar with the course can help you play to your strengths. “If you’re great at hills, you might choose to push the pace when you hit an incline,” he explains. Having this knowledge allows you to tailor your strategy based on your strengths and weaknesses.
How to get the most out of race recon
If you can, running parts of the course can be a fantastic way to get a feel for it. Even tackling the last few miles will help you mentally prepare for the fatigue that will set in toward the end. McMillan advises, “Running the course yourself is the best way to get to know it.” This firsthand experience gives you insights into the terrain, so you’re not caught off guard during the race.
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But not everyone has the time or opportunity to run the entire course. If that’s the case, studying the course map and elevation profile is the next best thing. Be sure to look for key sections like hills or tricky turns. McMillan also points out, “Don’t just look at the profile—take note of the total elevation gain and loss.” This will give you a true sense of how challenging the course really is, beyond just the shape of the course on paper.
Race reports, GPS and past results will be your BFF
Another powerful tool for race recon is reviewing past race results. You can often find split times from previous races, which show where runners tend to speed up or slow down. This can give you a sense of where to conserve energy or where you can push harder. GPS data from runners on platforms like Strava can also reveal pacing trends that align with your goal time. McMillan explains that these insights help refine your pacing: “If you know there’s a big climb late in the race, you might want to conserve energy early on.”
Don’t forget about reading race reports or watching videos from others who’ve raced the course before. They often provide valuable tips on course navigation, weather conditions and how various sections felt on race day. The more firsthand information you gather, the more prepared you’ll be.
Putting your recon to work on race day
Once you’ve gathered all your intel, it’s time to turn it into action. Visualize how you want your race to unfold based on what you’ve learned. McMillan recommends adjusting your pacing strategy: “If you know there’s a big climb late in the race, you might want to conserve energy early on.” You can also simulate race conditions by incorporating similar terrain into your training runs, ensuring you’re ready for what the course throws your way.
