Start Strong Finish Stronger

Every lap, every kilometer, and every race starts with a goal: a goal backed by hours and hours of hard work and diligent training. Runners need to remember that when pushing their body to the limit it is important to have proper training and diet to ensure the best results and avoid injuries.

Training

One of the primary goals of cardio training is to balance both your running intensity and muscle recovery:

• Muscular aches and pains often occur after increased levels of training
• If you are ill, you should avoid training until you have fully recovered
• If have suffered an injury, you should set up a recovery and training routine with your doctor
• Whether it be illness or injury, when you return to training, make sure you start at a lower intensity than before your inactivity
• When selecting a race to compete in, select one in tune with your capabilities
• Avoid running outdoors during high pollution periods

Diet

It is important to maintain a healthy diet during training to ensure your body can perform at peak levels while staying healthy:

• A nutritional diet is better than supplements
• During your training periods, your body will sustain a high level of muscle glycogen (energy)
• 3 days before competing, it is advised to decrease your protein intake and increase your carbohydrate intake

Hydration

Staying hydrated helps blood flow from your heart to your muscles, making your muscles more efficient:

• It is important to replace fluids lost due to sweat
• Drinking too much water may lead to reduced blood sodium levels
• Drink small amounts of sports drinks regularly — these give you necessary calories and electrolytes
• Try to train and drink simultaneously
• Avoid alcohol consumption before training and immediately after

Apparel

Making sure you are properly dressed can be the difference in a good or great training session:

• Ensure you can easily be seen when running outdoors
• For evening runs, make sure to wear white or bright clothing with reflective gear
• Always face oncoming traffic
• Dress in comfortable attire that is not prone to friction and chafing
• Wear comfortable shoes and try alternating between pairs

Race Day

When the big day comes, it is important to make sure your body is ready. There is no shame in postponing your race to another day if your body isn’t on the level it needs to be:

• It is advised to refrain from competing if you have been ill in the last 48 hours
• If you are concerned with a medical problem you have, please put a “Χ” on the front of your number with details explaining your condition
• Dress appropriately for the weather the day of the race

Finish Line

After all the sweat and training put forth, many describe crossing the finish line as one of the greatest feelings of achievement. No matter where you place, all of your hard work brought you to the finish, and that is certainly something to be proud of:

• After crossing the finish line, make sure to walk slowly or sit down — allowing your circulation to adapt
• Change into some more comfortable and dry clothing
• Make sure to drink fluids and eat a snack — replenishing your electrolytes and energy
• If you feel overwhelmed or like you may faint, lie down and call for help

It takes a lot of training and hard work to get your body race ready. With our tips, healthy habits, and proper training and diet, you will be able to run and compete on a high level.

See you at the finish line!

References:

www.uptodate.com