I'm going into my sophomore year at HS and im wondering whats a good pre-race routine?
If it helps my freshman PRs were
5k XC 17:59
800m 2:13
1600m 4:53
3200m 10:58
Also im really trying hard to work my mile more than any other event. According to JD's VDOT, my mile is the best out of every distance ive ran.
What should i eat a week prior to the race leading up? Dynamic stretching vs Static stretching? Pre-race anxiety? Help me out letsrun
What has worked for me:
1) Food: just eat whatever you regularly eat before a normal workout (don't try and do anything special). The last thing you want is an upset stomach.
2) day before a race: 3-4 miles at warm-up pace + a couple of strides to feel good
3) race day:
5 hours out - last meal before race
4:30 hours out - 30 min nap
4 hours out - 10 min shake out. Then chill until coffee
2 hours out - start drinking coffee (if your stomach can handle it), otherwise run gum.
50 mins out - begin warming up (find a warm up routine that works for you, it doesn't have to be anything special. should include a 2-3 mile run, some stretching, drills, and strides). most important thing is that your muscles are warmed up and ready to go when the gun goes off.
That's my pre-race routine. Try it out and play around with it until it works for you. Not everybody's pre-race routine should be the same!
Hope that helps!
you begin warm-up 50 minutes before your race?! wow, you are a jittery bugdo you eat and nap 4-5 hours before a morning race? like a 8-9:00am gun goes off thing?i bet you don'tplease don't anyone listen to this person. it is so specific to them it could be a disaster if you haven't tried it many times before races.as a 32 year old, i am a recent convert to coffee 2-3 hours before races though. has been helping my races and even big workouts, especially when I do them after work and have been sitting all day.
delacoste wrote:
What has worked for me:
1) Food: just eat whatever you regularly eat before a normal workout (don't try and do anything special). The last thing you want is an upset stomach.
2) day before a race: 3-4 miles at warm-up pace + a couple of strides to feel good
3) race day:
5 hours out - last meal before race
4:30 hours out - 30 min nap
4 hours out - 10 min shake out. Then chill until coffee
2 hours out - start drinking coffee (if your stomach can handle it), otherwise run gum.
50 mins out - begin warming up (find a warm up routine that works for you, it doesn't have to be anything special. should include a 2-3 mile run, some stretching, drills, and strides). most important thing is that your muscles are warmed up and ready to go when the gun goes off.
That's my pre-race routine. Try it out and play around with it until it works for you. Not everybody's pre-race routine should be the same!
Hope that helps!
as long as I take my pre run dump im ready to roll
haha ha he he h... wrote:
you begin warm-up 50 minutes before your race?! wow, you are a jittery bug
do you eat and nap 4-5 hours before a morning race? like a 8-9:00am gun goes off thing?
i bet you don't
please don't anyone listen to this person. it is so specific to them it could be a disaster if you haven't tried it many times before races.
as a 32 year old, i am a recent convert to coffee 2-3 hours before races though. has been helping my races and even big workouts, especially when I do them after work and have been sitting all day.
delacoste wrote:What has worked for me:
1) Food: just eat whatever you regularly eat before a normal workout (don't try and do anything special). The last thing you want is an upset stomach.
2) day before a race: 3-4 miles at warm-up pace + a couple of strides to feel good
3) race day:
5 hours out - last meal before race
4:30 hours out - 30 min nap
4 hours out - 10 min shake out. Then chill until coffee
2 hours out - start drinking coffee (if your stomach can handle it), otherwise run gum.
50 mins out - begin warming up (find a warm up routine that works for you, it doesn't have to be anything special. should include a 2-3 mile run, some stretching, drills, and strides). most important thing is that your muscles are warmed up and ready to go when the gun goes off.
That's my pre-race routine. Try it out and play around with it until it works for you. Not everybody's pre-race routine should be the same!
Hope that helps!
Warm up 50 minutes before is normal
go for an incredibly slow jog, then do drills + dynamic stretches, spike up, do s strides, and then that should take you to around 5-10 minutes before the starting line
( in between all of these the prerace dump is taken)
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