5 Things to Do Before You Run a 5k
So you have discovered the engaging running world and now you’re totally exited to register for as many races as you can. We get it, (and we’ve been there!), but there are a few things you want to keep in mind to help you perform at your best on every run.
- Sweet dreams
Some athletes consider resting and recovery as important as nutrition and training, and we totally agree! If you want every muscle in your body to perform 100% they have to be in the best (well-rested) shape too.
It’s normal to feel a little anxious the night before, but make sure to get a full night’s rest for at least two days before the race.
- Prepare strategically
The week before a race is not about burning up your muscles during your training sessions. Instead, two days before the race go for a low intensity run, and opt for short sprints the day before. These snappy segments will get your legs moving faster and prepare you for speeding up your pace without tiring the muscles.
- Nourish your body
So does nutrition really play a big role in your performance? Absolutely! Make sure to give your body what it need in the days leading up to a race. Pay attention to your meals, make sure they include the four alimentary groups: dairy, whole grains, fruits and vegetables, and healthy proteins.
The day of the race DO HAVE BREAKFAST. Make sure to eat at least 1 hour prior to the race. It can be something simple like a bowl of oatmeal with fruit, a granola bar, or a bagel with peanut butter. Juts be sure to eat something high energy and easily digestible.
- Drink up!
No matter what you eat, it’s useless unless you’re properly hydrated. Be sure to hydrate the day before. Hydration is essential for your joints, muscles and tendon health. So be sure to include hydration as part of your diet—water for excellence, sports drink if it’s warm outside to give you the electrolytes you need, and coffee if that’s part of your normal routine.
- Make sure to warm up!
Remember that before the race starts you are going to do many things, such as look for parking, going to the restrooms, saying hi other runners and taking pictures, we all do. So, make sure to include in those activities WARMING UP, get there early to have plenty more time.
First, make sure to stretch the back of your leg, your calves, ankles and hips and about 25 minutes before the race starts, you can warm up with some easy exercises. Go for an eight minutes easy jog, then slowly build your pace for five minutes. Finally, include up to five short pick-ups under 30 seconds at your race pace.
Good luck in your #5k! We know you’ll kill it! 😉
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Taking care of your nutrition is a real task, especially when your goal is to lose weight for better performance at running or just to feel more confident. If you are following a diet without a nutritionist’s guidance you need to be careful not to fall for “healthy” label products that are not the best option for shedding those extra pounds….