Tips for Runners
Pre race day
● Clip your toe nails
● Fresh Legs: Don’t walk around too much on the day prior to the race; All your training will show results only if your legs are fresh for the day and not tired out.
● Extra hydration: Drink enough water and electrolytes (more than daily consumption); however ensure that consumption is in slow frequent intervals rather than a lot a one time. This helps in retention.
● Avoid carbonated drinks and liquor.
● Eat Right: Consume good amount of fat and carbs as part of your meals; Do not have a late and heavy dinner.
● Sleep early: A good 7-8 hours of sleep is necessary to perform at your potential the next day.
● Wake up 1 or 1.5 hours before race time (or earlier) factoring in travel time to the venue; This will avoid any panic or hurry in getting to the venue.
● Eat your pre race meal/snack: You could have a banana with peanut butter and milk or dry fruits. However, do not take anything that you’ve not had before.
● Lubricate your underarm pits, inner thighs chest and any other parts which may be prone abrasive chaffing by applying Vaseline or an equivalent.
● Be well aware of the route before race day and go through the course of your race mentally on the morning of the race.
● Warm up 30 minutes before the race start. Can be a slow jog and/or dynamic stretches.
● Keep sipping water and electrolytes before the race. A caffeine gel 15 minute before race start works good.
● At the start of the race, don’t accelerate. Control your nerves. It is a long race, gradually build into your race pace.
● Keep sipping water and electrolytes in small quantities at every opportunity during the race. Don’t wait to get thirsty. The aim is to keep yourself hydrated and not quench your thirst.
● Do not gulp down large quantities of liquids in one go. It will affect your rhythm.
● Your aim should be to finish injury free and strong, at a pace you have trained for. By all means push yourself to go beyond your comfort zone but don’t run based on someone else’s pace.
● If you have specific targets of finish time, keep in sync with the pacers in that time bracket. You will largely be in line for the targeted finish.
● Stretch immediately upon finishing the race. Once the body cools down, muscles will become stiff.
● An ice bath works good for muscles to relax. If possible, a foam rolling session and stretching. A massage is better too.
● Have calorie rich meal immediately after. A good mix of protein of course carbs and fat is necessary for muscle recovery.
● Consume some fruits to replenish micronutrients.