If you run medium or long distances, or just want to run, you will need to know how to best prepare for a race.
Steps
Step 1. Hydrate
Two or three days before the race, drink plenty of water. Your urine should be completely clear. Always carry a bottle of water with you. This is one of the most important steps, as it avoids cramps and dehydration.
Step 2. Get the equipment
To be well equipped for a race, you will need a lot of things. If you are racing in an official championship, you will likely receive a racing uniform. If not, you'll need shorts, running shoes, a bottle of water, and a short-sleeved shirt.
- Running shoes from Nike are very popular and reliable, but whatever you want, you can use any pair of shoes that suits you.
- You can find running shoes at sporting goods stores. It is important that they fit you comfortable but precise. They can cost a lot, but remember that they are a key part of your performance.
- You will also need a bottle of water. Sports bottles are the best, because they are more resistant to bumps and leaks.
- Finally, you'll need a short-sleeved shirt or tank top. There are many types of running jerseys, including tank tops, dri-fit jerseys (recommended), or plain t-shirts. Any clothes that are comfortable and that don't get too hot will work.
Step 3. Follow the right diet
The week or month before the race, it is important to eat healthy. Two thirds of your diet should consist of fruits and vegetables. The day before the race, eat as many carbohydrates as possible (for more energy). Eat whole-grain pasta and rice. Also, avoid sweets, sodas, and ice cream.
Step 4. Train
If you run as a sport, of course you will need to follow some race preparation training. If not, you will have to run alone. Six days a week, you will have to run the same distance that you will run in the race. Time yourself and try to get consistent times. The day before the race, don't strain yourself and go for a light run.
Step 5. Stretch
Running is a very intense sport for the muscles. To make sure you don't stretch or strain your muscles, do a good stretch before the competition.
Advice
- Don't be intimidated by the other runners or the look of the course. The start of an important race can be intense, because you know what to expect, but stay calm.
- When you run, pay attention to the technique. The arms should not cross in front of the body.
- Train with a friend if you can.
- Have fun! Running shouldn't be scary or stressful. Train with a friend and encourage each other.
- If you have long hair, tie it into a ponytail. Even if you look better with loose hair, they will just fly in your face and irritate you. Also do not wear makeup if not waterproof.
