Based on the experience of other runners, we have summarized for you tips and recommendations that you can use before the start of the race. Read on.
Weather
- Check the weather forecast, adjust your clothes on the day of the start.
- In the spring, the temperature usually rises rapidly during the day, do not put too much clothes unnecessarily so that you do not overheat during the run.
- There will be portable containers in the start corridor (on Sunday) where you can drop your top layer just before you start your discipline. Mark your clothes with your start number, you will find it after the run in the storage room, where we will transfer it after the start.
- If the forecast reports sunny weather, avoid thermal clothing and black clothing, this increases the overheating of your body during the run.
Day before the race day
- Give yourself sufficient time for rest and regeneration.
- Go for an easy run and stretch yourself, also include a few short fartlek.
- Regularly replenish water in smaller volumes during the day, or even magnesium, the body will return it to you the next day.
Evening before the race day
- Prepare a scenario for your RACE DAY.
- Prepare your clothes, nutritional supplements, everything you need to feel good about being ready
- Give yourself a dinner full of carbohydrates so you have enough energy for the next day
Clothes and nutritional supplements
- Do not experiment with clothes – wear things you have already run and felt comfortable in
- Avoid new running shoes, use shoes that you have already train in.
- If you decide to take nutritional and energy supplements for the race, use only those that you have already tried in training.
Morning rituals
- Eat a breakfast you are used to before a more demanding sports workout. If you have no experience, you won’t spoil anything with muesli or a piece of bread with jam.
- Avoid coffee and dairy products.
- Have a good tea or juice and a glass of water.
- Protect sensitive areas where you may be scratched or rubbed (with cream or bandage).
Arrival at the start
- Do not arrive to the start at the last minute – do your pre-race rituals that make you feel calm.
- Take your belongings to the storage room well in advance so that you have time for the last tune-up before entering the start corridor.
- Warm up, it will warm you up and you will be able to put off extra layers of clothing, it is quite normal that in the morning you will be colder.
- A mild feeling of cold before the start is not a problem, in the start corridor full of runners it is always warmer, adrenaline starts to work J and you will warm up in the first hundreds of meters after the start.
- If you can’t get rid of stress, try to close your eyes and take a few deep breaths. Imagine, in the minds your loved ones, remember why you are at the start. A short “meditation” can help you bring peace of mind.
After the starting shot is fired
- Enjoy the race, keep refreshing, try to keep a constant pace. Feel the encouragement of the audience, this is your big day, so enjoy it. When you do not feel well, relax or walk a few meters and breathe, no races and no sports result are worth gambling with your health.
You have your goals and plans, but we will wait in the finish corridor with respect and pride for each and every one of you, regardless of your final time.
Good luck runners!
