Eating before the race:
This is vital. You wouldn’t go on a long drive without petrol in your tank, so don’t let your body run on empty. A hearty breakfast one and a half to two hours before the race is ideal.
Clothing:
Wear clothing appropriate for race day conditions. Make sure your socks and shoes are supportive and ‘worn in’. A new outfit or shoes may rub uncomfortably and give you chaffing and blisters.
Warm up:
Warm up does not mean stretching while standing still before exercise have not been shown to prevent injury.
Warming up before sport means getting the blood pumping and muscles working gently. It is a gradual increase in blood flow that gets you ‘warm’.
A dynamic warm elevates the heart rate and prepares your mind, nerves and muscles.
To do a dynamic warm up:
- Jog for 5 minutes at a steady, gentle pace.
- Walk quickly on your toes with your toes pointed straight ahead for 20 metres, getting as high on your toes as you can.
- High knee running – lift your knees as high as you can while jogging on the spot for one minute.
- Standing, lift your leg out straight and high in front of you, and then do the same with the opposite leg. You should feel a good stretch down the back of the leg.
- You can do stretches whist stood still at the end of this warm up, but only hold them for 20-30 seconds at the most.
- You may get some strange looks from other athletes but you will be better prepared.
Injured?
Pain in the lower back, on the outside of the knee, front of the shin and calves are common in runners.
The good news is they can be treated and are often preventable. If you are carrying an injury and want free advice, medical team will be on hand at the start and finish line to assess you and give you help and information.
A sports massage a day or two after the race is a great way to unwind and reward yourself , and prevents aching tired muscles from staying sore.
After the race
Keep moving gently. More static stretches, held for 30-45 seconds are helpful at this time.
