Running preparation is essential. However, if you do not perform some simple actions before the start, then you can, despite the excellent readiness. At the finish line, show the result much weaker than your potential capabilities. And all because of some little things. In this article, we will talk about 10 points that must be completed, or at least try to complete before the start in order to show the maximum result for you in the race.
1. Eat before the start
You need to eat 1.5-2 or even 3 hours before the start. It can be some kind of porridge, for example, buckwheat, pearl barley or oatmeal, pasta or potatoes. These foods are rich in carbohydrates, which are the main source of energy. And if you store them correctly, then it will be much easier for you at a distance.
The main thing is to clearly know how much such foods are digested in you. Since everyone's body is different, and for someone an hour and a half is enough so that there is no trace of food left, and someone's stomach will digest the morning portion of buckwheat for at least 3 hours.
2. Have a good rest
Be sure to get a good night's sleep and rest before starting. Do not make unnecessary gestures. Do not walk the evening before the start. Better lie down, lie down, think about tactics for tomorrow's race. Strength will be useful to you, and every kJ of energy will be important.
3. Dress correctly
Make sure you have the right running gear in advance. If it's a hot summer, then shorts, a synthetic T-shirt, possibly a wristband and a cap. If it is a cool fall or spring, then a long-sleeved jacket, leggings or shorts, maybe even thin gloves, glasses. In winter, a hat, gloves, windbreaker, tights or sweatpants, respectively.
In general, check the weather forecast in advance and dress for the weather. If in the heat you run in warm sweatpants and a windbreaker, then the body simply will not be able to cope with overheating, and if you do, then with a very bad time. Conversely, in cold weather, especially in minus, running in shorts and a T-shirt will cause the body to spend too much energy on heating the body, instead of giving it to running.
4. Put on the right shoes
The right shoes are just as important as the right clothes. Run only in proven running shoes. In summer, use a lighter shoe with good traction. On the ground and in winter on snow, it makes sense to run in sneakers with aggressive tread, which is used in off-road running.
5. Warm up correctly and in a timely manner
Lack of warm-up does not necessarily lead to injury. Especially when it comes to a long run, where the pace from the very start is not very high, and the absence of a warm-up will not harm the body in any way, since the first kilometers of the distance will be a warm-up for the body.
However, the lack of warm-up will worsen your result due to the fact that instead of running from the first meters of the distance fully and correctly, you will warm up the body for the first kilometers, which should have already been warmed up.
Finish the warm-up no closer than 10 minutes before the start. To have time to restore breathing and pulse. But at the same time, not “further” than 15 minutes, so as not to have time to cool down.
6. Calculate your average running pace in advance
It is important that you understand from the first meters of the distance at what pace you need to run. You can calculate this pace, focusing on your training indicators, or some control intermediate starts. The ideal running tactic is to run evenly. Try, based on your knowledge of the topography of the track and weather conditions, to calculate this average pace, for which you will have enough strength until the end of the distance.
Otherwise, too fast start will "knock you out" long before the finish line and you will crawl the final kilometers of the distance. Or too weak a start will not allow you to catch up with the time lost on the starting kilometers, and the final result will be worse than planned.
7. Go to the toilet
Your body probably knows this better than you. But it will not be superfluous to remind you that in no case should you restrain yourself. Moreover, you better go beforehand. Because the closer to the start, the more people who want to take a place in the coveted booth. And if there are many participants in the competition, then there may not be enough toilets for everyone. Therefore, it is better to go when there are still places.
8. Examine the route scheme
Before starting, you must clearly understand what kind of terrain the track is, at what kilometer an ascent or descent awaits you. Where there will be turns, where there will be food points, where there will be a finish line.
To do this, study carefully the route scheme. Ask those participants who know the track about its features. Not knowing the terrain, you can incorrectly calculate the average speed, and, having met with an unplanned hill, lose your tactics. Not knowing exactly where the turn will be, or how it will be marked, you can simply run past it and run more kilometers than necessary.
9. Cover the corns, grease potential chafing
If you periodically get calluses and rubbing after running, take care in advance to avoid their appearance during the competition. Cover all problem areas with a plaster or lubricate with petroleum jelly.
10. Design your power plan on the highway
Find out the exact location of food outlets on the track and create a personal meal schedule. In training, you must experimentally determine how often you need to drink or eat so that the body does not feel hunger and thirst. And from this empirical data, calculate the diet and drink regimen for the competition.
These 10 points will help you be prepared for the start. If you've trained well, following these simple rules will help you show your best. And ignoring these rules can negate all the efforts that you made when you went to workout.
