Training for a competition can be an exciting and satisfying undertaking; winning it, however, would be even more satisfying. To prepare for a race you will need to train well, develop a running strategy and know some tricks of the trade to be able to win it too. Read on if you want to know more.
Steps
Method 1 of 3: Training for the Competition
Step 1. Invest in a good pair of running shoes; although it may seem obvious, they will allow you to finish the race without hassle
A poor pair could cause blisters and undermine your resolve. Go to a shoe store and ask to be able to measure your stride so you know which type of running shoe is right for you.
Step 2. Get used to running
If you're starting from scratch, don't jump right into running or sprinting. You must first get your lungs and the rest of your body used to the movement they will have to do. Start with 2-3 days of training a week, alternating between walking and running. From here you can gradually increase the distance, until it equals that of the race.
Step 3. Stick to your training schedule
There is no secret and perfect formula for training for a race - we are all different, so training programs are different too. However, in principle, it should consist of long distance running when working on your race pace, interval training when training to increase strength, and cross training (such as cycling, swimming, weight training) and short runs.
Step 4. Train at the pace you hope to keep during the race
Your goal should be to reach a pace that you can keep right away and that you can maintain throughout the race. Depending on the length of the race you will choose a different pace.
- For a 5km run: You will need to establish the fastest pace you can hold and maintain it for the full 5km.
- For a 15km run: Find a pace that you can maintain throughout the race without slowing down at all in the second half of the run, which is when most people slow down.
Step 5. Prepare yourself mentally
Even if you are racing against other runners, you are actually fighting a mental battle with yourself. Part of you may want to give up halfway already. So you have to prepare your mind for the fatigue that awaits it. First, you have to suppress the desire to shoot as soon as the race starts - patience is a virtue, especially when you have to run a half or full marathon.
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During training, get used to keeping your pace even if you are tired; do not give up.
Win a Race Step 5 - During longer runs, forced not to slow down in the last few kilometers; in this way you will acquire the necessary mentality not to give up during a race, even if you are exhausted.
Step 6. Check the path
Study it by walking or running a couple of times to get an idea of what it will be like at the time of the race. Identify refueling points and where to go to the bathroom. You could even plan how to tackle each kilometer. Will you need to save some energy for an uphill part after two thirds of the race?
Step 7. Create a routine before the competition
Many passionate runners argue that it's important not to try anything new on race day. Build your own routine with a few long runs at the end of the workout. You will need to wake up at the time you get up on race day, put on the clothes and shoes you will use for that occasion, and have the same breakfast. Find out in advance which habits are best for you and adopt them on race day.
A good pre-race breakfast includes: a peanut butter, milk and cereal sandwich, toast, dried fruit and yogurt. If you tend to get nervous or feel nauseous before a race, it's best to use squeezes or juices
Step 8. Make a plan before the race
It is important to have a strategy for dealing with the race. Will you keep glued to the fastest runners throughout the race? Or will you join the second group and then slowly pass it? Whatever your plan, it's important to have a vague idea of how to approach a race. At the same time, stay flexible: situations may arise that you did not plan. Maybe you feel you can quickly overtake the second group, and thus decide to immediately join the leading group.
Method 2 of 3: Run and Win
Step 1. Run at a steady pace
Keeping it constant will help you use oxygen more efficiently. It will also help reduce lactic acid buildup. A steady stride is particularly useful in long runs, when it becomes essential that the body continues to work with the same force over a great distance.
Step 2. Stay in the early stages of the competition
It is important to keep your pace constant, even at the beginning of the race, when running seems easy, and at the end of the race when it seems like a challenge to keep the same speed. Holding back and maintaining your usual race pace, rather than sprinting at the start of the run, will help you maintain the energy needed to finish in the lead.
Maintaining a steady pace will allow you to catch up with other runners who started the race too quickly. You will receive a rush of self-confidence every time you pass one
Step 3. Stay calm and relaxed during the early stages of the competition
This is especially important if you are running longer than 5km. The second part of the race will be the real challenge: you will be tired and your body will start to rebel. Keeping yourself calm during the first half of the run will make it easier for you to focus and find the right determination in the second.
Step 4. Stay close to a specific runner if you are trying to beat him
While it's generally best to try to keep your pace, if there's a person you're going to beat, you'll want to keep a pace closer to theirs. If it starts fast, be sure to keep it in sight without wasting too much energy. If he gets off you, get back to your regular pace and plan to catch up and overtake him later - his accelerated start will likely weigh heavily on him in the final stages.
Step 5. Learn how to overtake someone and keep them behind you
When you have someone in front of you and you want to overcome it, it is important to feel and look strong. To do this, stand directly behind it until you feel ready to get over it. When you overtake him, increase your speed slightly and keep this pace until you are at least 30 meters ahead of him. For that person, you will become someone to reach or someone who will arrive before them.
Step 6. Take the weather into account
The environment you run in can play an important role in whether or not you win the race. Wind and heat in particular are two factors that can really wear down a runner. If there is a lot of wind on race day, the best strategy is to stay in the group. When you run inside it, other runners act as a barrier to the wind, allowing you to conserve energy as you won't have to fight against its momentum.
To counter the heat, start at a slightly slower pace than normal. Many other runners will not and you will be able to overtake them as they succumb to the heat and fatigue
Step 7. Stay focused on the stakes
No matter how tired you are or how worried about the proximity of other runners, the important thing is to keep looking forward. If you look back and other runners notice it, you will give them a psychological edge because they will understand that you are tired and that they can overtake you whenever they want.
Method 3 of 3: Not Just Endurance Run
Step 1. Take part in a speed race
If long-distance runs aren't your thing, speed runs might suit you perfectly. Of course, running at full speed is very tiring on the body, but with a few tips and tricks you will be able to go full steam to the finish line.
Step 2. Take part in a cross-country race
Whether you're running for school or for a club, you have to train hard to win a cross-country race.
Step 3. Take part in a walking race
If you prefer to walk rather than run, you can still be the first to cross the finish line. Train for a running race and defeat all your opponents.
Step 4. Take part in a cycling race
Biking is a challenging, fun and incredibly rewarding activity. Make it even more satisfying by finishing first.
Step 5. Take part in a swimming competition
Competing in the water is difficult: to win you will need to learn all the tricks of the trade.
Advice
- Also contribute to your training with a few games of soccer, ultimate frisbee or other sports where you run a lot.
- Remember to stretch before and after your run. It is especially important to do this before the race.
- Do your best!
- Go slow at first and gain position as you approach the finish line.
- Before a run, eat chocolate or drink an energy drink.
One last piece of advice
- Winning a race depends a lot on your preparation and skill, but that's not all. Winning has to do with the confidence, competitiveness and mentality of the runner, swimmer, cyclist etc.
- Without the passion and the will to win you will not go anywhere.
