If you, like me, have been talked into a race (perhaps this Sunday's half marathon) and find yourself utterly unprepared, you can still make it through (relatively) unscathed.

Just don't go trying to ram in any last-minute training, says Flow Athletic's, Ben Lucas.

"You are not going to get any fitter at this stage," warns Lucas, who has trained hundreds of first-time half marathon and marathon runners.

Taking it easy applies to the race too, something that is a struggle when you're sparked with the excited energy of 12,000 people taking off.

"I see a lot of people who are unprepared injure themselves because they come out at one hundred miles an hour," says Lucas, also an ambassador and trainer for race sponsor, SKINS.

"Start further back in the pack because you'll get swept up in the atmosphere and energy. You've got to put your ego in your back pocket, start slower and pace yourself."

RACE DAY STRATEGIES FOR THE UNPREPARED

The night before

Matty Abel, Isowhey athlete and running coach, says that just because we're running and burning for a couple of hours (average times for Australian half marathon runners are 1:51 for men and 2:05 for women - making us faster than the average American times: 2:02 for males and 2:21 for women), is no excuse to load our bodies with junk.

"What we tend to see most before a big race is people using it as an excuse to binge out, opting for high sugary foods with no nutritional value," Abel says. "But that's like filling a Ferrari with poor quality fuel. Eating these types of foods will not only increase oxidative stress and inflammation in our body, but it serves no purpose.

"Ensure you fuel your body with the right food and fluids before, during and after the race, such as high carbohydrate fruits, and veggies with high quality fats such as avocado, nuts and some oils."

Exactly, remember that you are a Ferrari and fuel accordingly.

Race morning

With a 6.45am start, do we want to eat anything before we run?

"I think for a race that distance - it's going to take two hours plus if you haven't prepared - you'll want to eat something," advises Lucas, suggesting to eat something a couple of hours beforehand. "You'll want high GI carbs which you can store - like white bread or bananas. You don't want low GI carbs that your body will want to excrete during the race."

Once your Ferrari is fuelled, Lucas suggests a light jog to break a sweat before you line up, and some dynamic stretching to get you warm.

Also make sure you're hydrated before the race. Not only does this provide a good excuse for pit stops along the way which you do not have to blame on a lack of fitness, it helps lubricate our joints, regulates our body's temperature and reduces the likelihood of muscle cramps and fatigue.

When the gun goes off, Abel reiterates that it's important to ease into it and forget about the thousands of people who are galloping, gazelle-like into the distance.

"Be sure to listen to your body," he says, adding:

"Remember why you're doing the event: Is it personal? Is it to inspire others? Is it because you enjoy endurance sports? Draw on this when the going gets tough.

"Also, enjoy the race! Too many times I see people getting caught up in thinking they have to just finish and cross the line, they lose the passion. Enjoy the scenery, the excitement of the race, the crowd and just go with it."