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.


  1. 2 weeks before at minimum, start the carbo load routine.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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:
  1. Lunges, all planes
  2. Leg swings, all planes
  3. Circular motion of the legs (truly helpful now that im feeling the after effect of 2 long races back to bak.
  4. Strides (normal and feet forward)
  5. Light jog
More info on other warmups can be obtained here.

daily mile's warm up routine

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