Pre Race Routine, and the Days Preceeding It
I truly believe in warm ups. I believe in preparing your body well for an occasion. That's why I have trained even if it's just a 10k when I first started running. And for my 1st half, I have trained as required as well, when I know other people are capable of just jumping into it, without a proper preparation.
So the same goes to warmup. I have to pay closer attention to it with half marathon as I have npticed the difference a racer has as compared to none. And since my 1st half, I had to do some googling on the dos and donts before a race.
Though there Re a lot of articles out there on this topic, here are what I have found to be working for me.
daily mile's warm up routine
So the same goes to warmup. I have to pay closer attention to it with half marathon as I have npticed the difference a racer has as compared to none. And since my 1st half, I had to do some googling on the dos and donts before a race.
Though there Re a lot of articles out there on this topic, here are what I have found to be working for me.
- 2 weeks before at minimum, start the carbo load routine.
- Final long run must be concluded 1 week before the race. After which, taper is on. To ensure the muscles are fully rested and recovered.
- The week of the race, hydrate whenever possible and carbo load constantly. Slight shortage of it, has caused me dizziness, especially when im anaemic myself.
- The optimal number of runs in the taper week is still unknown, as it has not truly tested yet. But definitely, an easy run of 20 - 30 mins should preceed the race day.
- If it's a night run, lunch should be early. Max should be at 2, else you will still feel the undigested food. And definitely to reduce fiber intake d day before race day.
- No dairy and anything creamy 1 day before to Void tummy upset.
Now the most important parts, the warmup routines. I have always did squat and lunges before, but upon recent research, here are the must have warmup routines:
- Lunges, all planes
- Leg swings, all planes
- Circular motion of the legs (truly helpful now that im feeling the after effect of 2 long races back to bak.
- Strides (normal and feet forward)
- Light jog
More info on other warmups can be obtained here.
daily mile's warm up routine
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