Here are some tips for you guys to be more prepared on your upcoming races. Enjoy Reading!
The Before the Big Day
- Prepare your running clothes and running gears the night before the race, so you wont forget anything.
- Review the race course.
- Check and recheck your running shoes every after training or every time you use it, check it if its still on a good condition.
- Trim your toenails.
- The last week is critical for hydration, so keep hydrated everyday!
- Make sure to grab enough rest before race day!
- Wake up early so you have enough time to eat, bath and hydrate etc.
- Don’t forget to use any lubricants to avoid chafing.
- Double/Triple check if you have everything you need! Most specially your race kit.
- Leave early so you won’t caught up by any traffics.
- Warm up and loosen up before the race start.
- Pray! It works!
Gas up and Hydrate!
- Eat light meal an hour or two before the race.
- Avoid Acidic foods.
- Avoid Dairy products.
- Pre hydrate (100-150 ml) and eat light snacks (crackers or piece of bread) 30 minutes before the race.
- Find your perpetual pace.
- Avoid running above your average pace. You don’t want to end up burned down after an hour.
- On the starting line avoid being caught up to sprint with the pack.
- Find a running buddy with your same pace, It’s better to have someone to talk and laugh to most especially on long runs.
- Set a pace so you can finish it before the cut off time.
Aid Stations (water, power drinks and foods)
- Don’t forget to Hydrate Aid stations.
- Always check your water bottles/Hydration Bags if it still has some water on it.
- Sip at least 100-200 ml of water even you are not that thirsty.
- Eat and Gas up! For you to sustain the amount of energy you needed during the race.
- If you are doing a Half marathon, Full marathon or Ultra Marathons make sure to have some supplements with you (Power Gel, Energy Bars, Salt stick, power drinks etc.)
- Stay loose and relax don’t over pressure yourself!
- Shake up! Make sure you shake those upper body muscle to avoid tightness.
- Always check your running posture, Avoid slouching on the latter part of the race
- Never ever to forget to enjoy the run!
- Always be positive!
- Always check the time.
- Try to sprint walk during uphills.
- If experiencing some pain, slow down and assess your self. If the pain continuously occurs or has a high pain level ask for medical assistant.
- Seriously! STOP! When you already feel bad. Its just another race there’s still more to come!
- Remember that pain is sign that there’s something wrong in our body.
- Remember Minor Injuries can become a major setback on your future races.
- STOP – ANNALYSE – BE DECISSIVE!
The After race (post-race)
- After crossing the finish line, Don’t forget to hydrate.
- Immediately Attend your blisters, wounds, cramping or injuries.
- Restore glycogen with healthy and nutritious meal.
- Gas up! Eat carbs!
- Avoid drinking alcoholic drinks after the race, Let your body recover and repair.
- Stretch every part of your body after a long tiring race, It also helps to avoid lactic acid build up.
- After crossing the finish line avoid lying or sitting down, keep moving to cooldown.
RACE WELL and ENJOY!!!