Pick Smart Pre-Race Food
According to Active.com, "a runner's carbohydrate intake should increase to 70 to 80 percent of his/her total daily caloric intake." Try to avoid eating protein and fat, and eat food with a high-glycemic index that is easy to digest. The reason for this is, eating a meal with high GI allows for carbohydrates to get into your bloodstream faster. You should eat about four hours before the race, so that way your body can store the energy without burning it all before the race.
Plan Your Training
You'll have to pick a training plan before your race. The plan you pick will vary depending on how much you want to train, the length of the race, and how intense the workouts will be. Unfortunately, it can take casual runners weeks to months before their distance running improves. You can find some great training programs at Runners World.
Stay Hydrated and Use Water Stops
On the days leading up to your race, you will want to hydrate your body plenty. By drinking around 8 glasses of water a day, you will minimize the risk of dehydration and related injuries. On the day of the race, try to avoid drinking at the first stop, because it will be the most crowded. If the race is providing sports drinks, find out and train with it.
Don't Overdress
Make sure not to overdress, because running will heat up your body. By overdressing, you risk dehydration and overheating, both of which can lead to fainting on the track. Be sure to prepare all of your clothes the night before the race, so you don't forget any in the frenzy leading up to running.
Warm Up
The warm-up is as important as the race. However, that doesn't mean the warm-up should be intense. Your warm-up should involve dynamic movements and stretches. Walking and jogging is an ideal warm-up for a race, because you want to be energized and not tired.
Arrive Early
Try to arrive early so you can sign-in, get your bib, and start warming up. Providing yourself enough time before the race to participate in the pre-race activities can help reduce nervousness and jitters. Be warned though, giving yourself too much time to relax can lead to a cool down (and more nervousness.)
Keep Moving
Staying at a constant throughout the whole race will help you much more than fast sprints with long break times. You may want to use bursts of speed every once in a while, but never completely stop moving or you may get tired and not pick up pace again.
Use A Mantra
While some may find it ridiculous, many runners have said repeating a motivational mantra has helped them cross the finish line. Finding a mantra that speaks true and motivates you can be tricky though. Brian Sell, 2008 U.S. Olympic Marathoner, says that "My favorite saying is 'Do or do not; there is no try.' It's from Star Wars"
Use Other Runners
Using other runners as references can help you stay in the game. Try to pick a goal (a runner), and keep pace with them. Switching between farther and farther goals will keep you steady and ahead until you find a comfortable position.
Bring Support
Bringing family and friends to see you run is a great way to motivate yourself into staying in the race. It's one of the things that makes running such a rewarding experience.
Practice and preparation are essential to having a good race. Make sure to stay hydrated, eat well, and train. Good luck!
About the author: Kennith Campbell blogs for ultraslide.com. Ken enjoys reviewing fitness equipment and exercise routines.
