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Competing in a running race? Nervous? Afraid of not winning? Read the article for advice.
Steps
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1Warm up before the race. Practice steadily every day with good workout routines that make your muscles hurt. The day before the race, work out a little and then rest up well.[1]
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2Choose your best starting position. Once the ref says "set" breathe in air. It helps you last longer in a sprint as you should breathe in your nose and out your mouth, it keeps you from cramping up in a longer race.[2]Advertisement
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3Keep a steady start. If you get a shaky one you won't get a good position.
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4Swing your arms. The faster the better, your legs will go faster as well.[3]
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5Don't sprint at the beginning of a distance race. This is a waste of energy and it tires you out. Just sprint a bit for a couple of seconds to help you keep in a good position, then just jog to not get tired and on the last laps, sprint hard to come in a high position.[4]
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6Stay humble. If you are very proud of yourself then you think it is too easy and you will come in a fairly low position. But keep your self confidence saying " I can do it". But don't have "false humility" and think you are a terrible runner; that will make you do worse.
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7Don't get distracted. This will throw your rhythm off. Don't be startled by the pistol if one is used.
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8If you are running in an oval racetrack, try to be in the lane closest to the center because it takes you the shortest time to complete the track.
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9If you'd like, drink an energy drink or eat chocolate before the race. It will give you extra strength, but do not do it in a marathon![5]
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10Keep your hands loose in a long distance run. Clenching them will tighten your muscles and make it harder to run. If you get tired during a long distance race, just speed walk using your arms.Advertisement
Community Q&A
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QuestionWhy we have to take breaths with the nose only? I find this hard when racing.
Community AnswerGood question. You breathe through your nose so it is easier for your body to regenerate. If you breathe through your mouth, it takes longer and you may not stay focused. -
QuestionHow do I not get tired while running?
Community AnswerYou need to pace yourself. Try jogging at the beginning, then when everyone else is slow and tired, sprint to the lead. Performing some leg stretches before you run can also help prevent aching/tired muscles. -
QuestionMy coach said to breathe through my nose and mouth, is this good advice?Community AnswerThe more oxygen you can get to your muscles, the better they will perform. Breathing through your nose and your mouth at the same time can increase the airflow to your lungs when you breathe in - so this should help!
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QuestionHow much water do I drink the day of the race?Community AnswerUsually I try to hydrate a lot before the race, but I stop drinking anything an hour or so before the race starts so I don't get horrendous cramps. I also try to hydrate well the night before.
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QuestionWhat foods and drinks can I have before running?Community AnswerEat only a light snack because you don't want to run on a full or empty stomach. Maybe you could drink a glucose-based drink, but not a whole bottle, and a couple of crackers for munching on.
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QuestionWhat should I do if I get really tired during my race?
Community AnswerSlow your pace to a jog to keep your heart rate up, focus on your breathing and gradually increase your speed until you feel more energized. -
QuestionHow could I win the race if an athlete is faster than me?Community AnswerHave of good strategy of when to speed up and slow down as well as how long of strides to make. Try your absolute hardest.
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QuestionHow can I prepare a month before a race?
Community AnswerFigure out how long the track is and practice running that length so you get used to it. -
QuestionHow do I correctly start the race?Community AnswerGet in your most comfortable position, keep steady, and start off slow only if it's a marathon. If it is a short race - about 10 meters - then sprint it all.
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QuestionWhat do I do when my stomach hurts during a long race?Community AnswerIt depends on what your goal is during that race. If finishing is the goal, then just slow down a little bit and put your hands over your head, especially if you aren't in a really competitive position. If you are trying to beat a really hard time or a certain competitor, or win the entire race, don't slow down. Concentrate on your form and breathing, the fans, or the other runners.
Warnings
- DO NOT store water in your mouth. You can get a chance of choking on it.Thanks!
- Don't compete in a race if you have any sort of sport injury as it will make it worse.Thanks!
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Things You'll Need
- A pair of spikes (for track and cross country races) or racing flats (for road races)
- Thick,tight (but not suffocating tight) socks to prevent blisters especially if you have spikes
References
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/5k-run/art-20050962
- ↑ https://www.shape.com/fitness/cardio/best-breathing-technique-while-running
- ↑ https://www.sciencemag.org/news/2014/07/why-you-should-swing-your-arms-when-you-run
- ↑ https://www.active.com/running/articles/the-pros-and-cons-of-running-a-negative-split
- ↑ https://www.fannetasticfood.com/how-to-fuel-a-long-run/
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