I don’t usually make personal posts here but one of my friends really isn’t having the best day and she’s not in a good mindset right now and I would really appreciate it if you would leave a message in her inbox, anon or not, and tell her that she’s beautiful or something similarly encouraging. Thank you so much.
the night before a race: Eat a healthy dinner (carbs, protein, no greasy foods). Roll/stretch/ice any aches or pains. Get a good night’s sleep (eight hours or more).
the day of a race: Eat good-sized, healthy meals, again with lots of carbs and no fatty or greasy foods. Drink lots and lots of water, but not all at once; spread it out throughout the day. Don’t eat less than two hours before the start.
45 minutes before start time: Jog for twenty minutes at a conversational pace. (A conversational pace is just what it sounds like; slow enough that you can hold a conversation with the person next to you.) Don’t do more than two miles, but run for long enough to loosen up your muscles. Make sure that it doesn’t tire you out.
25 minutes before: Take off any jewelry or extra clothing, go to the bathroom, put your spikes/racing flats on. Drink a little bit of water but not too much; you should’ve been hydrating throughout the day.
15 minutes before: Do dynamic (moving) stretches. Don’t do static stretches. Keep your feet moving and don’t let your muscles tense up, especially if it’s cold out.
10 minutes before: Talk to your teammates. Don’t stress over race strategy; if you have one, that should be planned out way in advance. Encourage each other, do a team cheer, do whatever makes you and your fellow runners feel more confident.
5 minutes before: Do short, fast sprints back and forth from the starting line. Again, don’t tire yourself out, but get your muscles loose and your heart rate elevated. Wish the runners around you good luck.