As the new season is about to start, MySportsResults would like to share some helpful handouts for athletes and coaches over the next few days that might help you to become a more successful runner.
Distance Runners Race Preparation
Put this in a visible place in order to prepare the night before.
Pre Race Day
Good nutrition- carbohydrates, protein, cut out soda and fatty foods
Hydrate- 60-90oz of water
Rest- at least 8 hours of sleep. It is more important to get to sleep 2 nights before.
Mental Prep- set obtainable goals and think of the steps it will take to reach your goals.
Prepare your equipment the night before:
Check list
__ racing shoes
__ training shoes
__ spikes and spike wrench
__ socks/ extra socks
__ uniform- shorts and singlet
__ water bottle
__ sweats
__ extra long sleeve and short sleeve t shirt
__ garbage bag for wet weather or for wet clothes
__ snack
__ sun screen
__ towel
__ etc.- phone, spending money, safety pins, first aid
Race Day
Warm up
You should do the exact same warm up at meets as you do in practice.
Jog 5-10 min
Active warm up
4-6 strides
Make sure you keep your sweats on during your warm up.
You should be sweating when you are at the starting line ready to race.
Post Meet
It is very important to cool down and stretch after your race. This will aid in recovery and help prevent future injuries. Make sure you are drinking water all day long and stay away from sports drinks until after the meet is over.
Reflection
The only time an athlete fails is when he doesn’t learn from his race. Take a moment to reflect with your coach or teammate what you did right and what you need to work on in the future. Each person can learn something from every race they run.
MOST IMPORTANT: Racing is the reason why we train. It is an indication and reward for all your hard work. Approach each race with confidence and look for something positive after every effort. And lastly, HAVE FUN!!!
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