What To Bring
- Running shoes
- Racing shoes (flats or spikes)(optional)
- Uniform shorts and top
- Warm-up pants or sweatpants
- Warm-up top or sweatshirt
- Light food to eat 2-3 hours before race.
- Food to eat after your race
- Water
- Sunscreen
- Something to sit on
- Warm jacket or blanket if it will be cold
- Good night sleep for 2 nights before
- Light breakfast the morning of the meet
- Sip water throughout the day
- Eat something 2-3 hours before race: light & high in carbs: bagel, toast, plain pasta
- Find the restrooms
- Find where you’ll warm up
- Find out where check-in is for your event
- Figure out when to start warming up
- An event 45-50 minutes before yours
- Stay out of the hot sun
- Drink Water
- Rest
- 50 minutes before race
- Put on running shoes and get ready to go
- 45 minutes before your race
- Light jog for 10-15 minutes
- Dynamic stretches, skipping drills
- 1-2 minute tempo (15-20 min before start)
- Strides
- Check in for your race
- Change to racing shoes
- Stay-warm strides
- Stay calm while you wait
- Recall how you want the start to feel
- to help get the pacing right
- Recall different situations that could occur
- ‘Visualize’ running with the discomfort of the second half of the race
The Race
- Start
- Go hard for a few meters and then settle to the effort level you want for most of the race
- Note: Most HS runners go too fast for first 200
- You want to go a little slower, but maintain effort/speed when rest of the field slows down
- If you’re boxed
- Stay relaxed
- A way out will appear
- Or the box will break up
- First two-thirds of race distance
- Be relaxed
- Focus on how you feel, efficient form
- Maintain effort level/speed
- No sudden surges: It will hurt you later
- Last third of race distance
- Race: Focus on the back of a runner ahead of you
- Stay calm, relaxed
- Live with the discomfort
- Hold good form: posture, legs, arms
- Finish
- Push through the discomfort
- Gauge the acceleration into your final kick
- Fight for place all the way to finish line
- Hold form: posture, big arms, drive knees
- After Race
- Cool down
- 10 minutes Jog
- Reflect on how your race went
- What went well?
- What could have been done better?
- How was your start?
- How was your pacing?
- How was your focus throughout the race?
- Think of reminders/cues for next race
- Drink water and eat something
- Within 30-60 minutes after your race
- Chocolate milk or other carb/protein drink
- 3-to-1 ratio carb-to-protein
