Tips for fresh/snappy legs on race day

Coffee

Lots of strides

Heavy shoes during your warmup, put spikes on early.

Strides on a hard surface, harder than the track, the day before.

With 5 minutes to go before lining up, bounce up and down as high as you can three or four times.

Strides. Not just the day of or the day before, but at least two days before. Cut back mileage a few days before your race, but try to hit lactate threshold for 3-5 minutes during your runs.

800 dude wrote:

Strides. Not just the day of or the day before, but at least two days before. Cut back mileage a few days before your race, but try to hit lactate threshold for 3-5 minutes during your runs.

Fresh and Snappy you sound like a celery stalk.

Anyway, try to time a big dump for the morning of the race, but eat light the night before, and morning of the race.

Get a good night's sleep the night before the night *before* the race--in other words, Thursday night into Friday morning (for a race on Saturday). Sleep on Friday night itself is probably not as important--go to be when you're sleepy on Friday (much better than going to bed extra early and then just tossing and turning all night).

I like to do a light workout two days before. If my normal Thursday workout would be 5X1000m, I might do 3X1000m if I have a race on Saturday.

A lot of people overdo the rest because they think they'll be freshest if they take it really easy for a couple of days before the race, but that just leads to sluggishness. If you're in decent shape, an abbreviated workout won't be too taxing, and will leave you feeling energized.

NYRunner14 wrote:

Earlier this season, I set a big PR in the two mile (942 down to 930) and my legs felt very responsive and snappy. I felt very light and like a had a lot of pop in me. In my previous too mile races, I felt a bit more sluggish/ less snappy. I have regionals this Saturday and was wondering if you guys had any tips on how to get that fresh snappy feeling that helps you to PR and race well. Thanks!

A solid pre-race dump is key.

5x18 hour L-carnitine infusions.

The very best way to get fresh/snappy legs on race day is a weekly preparing...When a race on saturday my runners do a week like this: mo: 40-50 min easy tu: 6-8 x 400m at treshold pace we: 30-40 min easy th: 20-30 min very easy jog fr: RESTDAY sa: RACE ......I guarantee fresh/snappy legs. :)

Keep pace and intensity on your runs, just cut back 25-50% on the runs. Still do a workout, I prefer race pace 200-400s and finish with some faster than race pace 200s. Cut mileage on warm up and cool down, but keep running fast for a small workout.

People always slow down on their runs before a big race. Keep that same pace, but cut the distance. The reduced stress allows for more recovery (supercompensation), but it doesn't take away from your fitness if you keep a workout in there that is fast.

Johnny Karate wrote:

EPO, Testoboost, cortisol, ephedrine, caffeine, morphine, HGH, and cocaine cocktail ~30 minutes pre race. I call it the "Dropped Hammer."

I believe that is what Makhloufi did pre 2012 1500m final.

ice baths make your legs feel fresh you could give it a try

My advice is totally dependent on whether you are running a 2 mile (3218m) or the 3200.

Don't sacrifice proper training just so your legs can feel snappy on every race day, unless maybe it's your last race of the season, and all the hay is in the barn, so to speak.

COACH J.S wrote:

The very best way to get fresh/snappy legs on race day is a weekly preparing...When a race on saturday my runners do a week like this: mo: 40-50 min easy tu: 6-8 x 400m at treshold pace we: 30-40 min easy th: 20-30 min very easy jog fr: RESTDAY sa: RACE ......I guarantee fresh/snappy legs. :)

I agree that a week of preparation is best. If i have a race on Saturday, i would do a light workout tuesday, Wednesday would be shorter and very easy, take thursday off and do strides on friday.

Shakeout! Seriously, do a 10 minute shakeout run 4 hours before your race. You'll prevent that slow, lethargic feeling. Always worked for me.

Lots of good answers here. I like to go by the rule that within 10 days of a goal race, you don't "go to the well" ie. you don't finish any run exhausted or overly tired. You should feel like you could do more with no harm done. ALWAYS do a few strides the day before the race. A good warmup will include a good 60sec at race pace.

Something I discovered later in my racing career was doing longer repeats (800 meters and up) just before the race. I know it sounds kinda crazy but it really helps goal pace feel more natural once the gun goes off.

Johnny Karate wrote:

EPO, Testoboost, cortisol, ephedrine, caffeine, morphine, HGH, and cocaine cocktail ~30 minutes pre race. I call it the "Dropped Hammer."

This is one of tHe greatest things I've read on here ;)