Learn how to manage cramps and shortness of breath, how to give yourself a rhythm and how to prepare for a run!
Steps
Step 1. Prepare the day before
Step 2. The day before your run, drink plenty of water and eat fresh fruit
It will not only help you run longer without running out of breath, but it will also reduce the chance of getting cramps.
Step 3. Eat lots of fiber the day before a run
If you live in a city where they hold competitions every year, you may have noticed that the night before is usually a large pasta dinner hosted by the municipality or in a public park.
Step 4. On the day of the big race, immediately after getting up, do some stretching exercises to raise your blood pressure, but make sure you don't try too hard
Step 5. Have a nice breakfast
Having a healthy breakfast accompanied by a nice glass of water can really help you run faster.
Step 6. Avoid foods that are too sugary like donuts or muffins for breakfast as they won't provide you with energy or stamina while running
Step 7. Listen to your parents and your coach
They will tell you to stretch, and they will be right. Make sure you extend your arms in addition to your legs, as there is a possibility of a shoulder cramp.
Step 8. Give yourself a rhythm
Find a suitable running pace and stick to it, even if you have to slow down and finish in the last positions, don't use all your energy to get back in the lead. You need to keep some so that when others are tired, you can reassemble. It is easier to keep a short and fast pace rather than a long and slow one.
Step 9. Don't change pace
If you start with a fast pace, you will get tired sooner, but once you are tired you will often notice that it is more difficult if you try to slow down. That's why you need to find a running pace that suits you and keep it throughout your run!
Step 10. Store some energy until the end
Pick up the pace when you are close to the finish line. Take a final sprint, and conserve the energy needed to do it!
Step 11. Don't overeat before your run, it may slow you down
Advice
- Drink enough water to keep yourself hydrated while running, especially if you can't stop while running.
- Work out your abs. Doing exercises for the abdomen will help you with cramps, and give you more energy!
- Work out. Run at least 3 times a week.
- After your run, don't stop right away. You should slowly stop and stretch. Otherwise, your heart will experience too much stress.
- If you have a cramp, take a deep breath and exhale until you are out of breath.
- Leave the house often, even if just to sit on the porch and read a book.
Warnings
- Don't talk too much before the race as you may get tired even before starting.
- While you should be looking in front of you, keep an eye on the ground as well so you don't trip over.
