We know the feeling. The day of the Track & Field Race is approaching fast, and you’re getting those last-minute jitters. You can’t stop asking yourself am I preparing right? Should I train more? Do I need better running gear?
It’s perfectly normal to be getting shaky shortly before the big day. After all, you can’t blame a poor running performance on bad equipment or an unfair ref. There’s something pure about running – if things go wrong, it’s all on you.
Thankfully, there’s a ton that can be done to optimise your performance and ensure you can give it everything you’ve got!
Get a Good Warm up
Your warm up is important for two reasons: firstly it loosens up the joints and prepares your body by increasingly heart rate,breathing rate and helps blood flow to the required muscles. Secondly, it assists psychology, getting your mind pumped and in the zone for the race ahead.
Begin 30-40 minutes before your race. Run gently for 10-15 minutes, allowing your joints to flex and gradually getting faster as you go. When done, launch into 10-15 minutes of stretches, focusing on at least two or three muscles groups. Finish your warm up five minutes before your race, making sure to keep your muscles moving during the last few minutes to keep yourself limber.
Your diet is key all through your training schedule, but it becomes especially important 2-3 days before race day. Make sure your meals load up on protein foods such as chicken and fish, and make sure you keep your carb levels topped up with vegetables, rice, pasta, bread and fruits. Your pre-race breakfast should be eaten 2-3 hours before the race, and should contain carbs and be low in fat and fibre – a bagel for example washed down with water or a sports drinks.
On the subject of drinks, make sure to drink plenty of water to keep yourself hydrated. You can keep drinking up to 30 minutes before the race starts, but be sure to sip, so as not to overload your tummy.
When it comes to race nutrition, consider Energy Bars as they as full of vitamins and can offer you an energy boost during the race.
What shoes should I wear?
Naturally, running has a high impact on your feet, so choosing a good pair of running shoes will be vital for your success. Our Kalenji AT Cross Trainers are a great choice for all level runners, from beginners and upwards as they have reinforced spike bases and are supplied with a set of 12mm spikes.
The range has variations for men, women, boys and girls, and best yet even have running spikes that can be adapted for cross county, meaning your set not matter what your terrain. We personally like the Kalenji AT Start Track Trainers as the thin plate at forefoot offers enhanced acceleration.
Get A Good Night’s Kip
In all honesty, the biggest issue isn’t getting enough sleep the night before the race, but rather the week before. Chronic sleep deprivation can fatigue your body and take a hit on your performance. The week before the big day, find any excuse you can to get a few more hours between the sheets – sleep in on weekends, don’t go out with friends late, head to bed earlier, etc. You’ll likely to be feeling some jitters the closer you get to race day, so be sure to do everything you can to convince yourself you’re prepared – going over the root to the race track, making a list of the kit you’ll need to bring, and laying out your running clothes for example.
For More Information
The rain should not prevent you from Running! If you are looking for the most suitable Running Jacket for different weather conditions, check our suggestions on How To Choose The Best Waterproof Running Jacket!