Racing Tips and Tricks

5 Ways To Show Off Your Race Bibs

When it comes to racing, it can be very nerve-racking because it's time to showcase everything you've been training for. Nerves are the biggest feelings to handle but they are also a good thing. But once you are finally racing, it's go time.

 This post is going to suggest helpful tips for how to be more successful before, during and after your races.
Before:
Hydration
Hydration is a must. Of corse you need water to survive but having the proper amount can go a long way. When you’re well hydrated, the water inside and outside the cells of contracting muscles provides adequate nutrients and removes waste efficiently so you perform better. Water is also important for lubricating joints and giving your blood a good volume.

Nutrition
Make sure to eat foods that are beneficial and healthy. Do not eat anything that you wouldn't usually eat and timing is also important too. Learn more about the Best Pre-Run Fuel.

Sleep
When you sleep, your body repairs itself. So it is important to get that recovery and have your body ready for physical activity. 

Warming Up
A warm up is important to get your muscles ready so they aren't stiff and you won't injure yourself. It also opens up your lungs gets your heart ready for extra workflow. This is not the same as stretching which should take place after your race. A 10 minute jog and aerobic activities is a common way to get ready for a race.

Positivity / Headspace
This is a huge part in everything you are doing. Your attitude goes a long way and if you have a desire to train and get out there for a race, then you are already one step in the right direction. Visualizing helps too if you see yourself performing well then that is what you will go try and achieve. You will have a higher chance of attaining your goal if you are positive and believe in yourself. See Let's Get This Bread for more on mindset.


 During:
Pace
A common mistake that will happen for all kinds of runners is going out too fast and hitting a wall early in the race. Or the opposite can happen when you don't get out fast enough and save too much energy or get stuck behind people. You want to get out in a good position and then go at a pace that is not comfortable but not killing you at the same time. Usually, it's best if you can negative split but just staying in the race and doing your best is fine too.
Form
Having proper form can help with the efficiency of your stride and speed. Landing on the balls of your feet instead of your heel helps not stop you with each step. Even your arms make a difference. Try not to hold your hands tightly and keep your elbows at 90 degrees and swing them on your sides of your body, not across. 

Focus
It's easy to start settling into a comfortable pace or start slowing down. Keep reminding yourself to stay in the race. You can even make it a game and see how many people you can pass. You'd also be amazed at how much you can push yourself to go faster than you thought you can. It all starts with that decision in your head.
After:
Cool Down
Cooling down is important for your body to recover and prevent lactic acid from building. It also helps bring your heart rate down as well. Usually 3-10 minutes of jogging and stretching can help prevent injury.

Hydration and Nutrition
Once again, you need that water and food back in your system. This plays a part in the recovery too. When you exercise, you loose water mostly from sweating so you need to replenish your body. Eating a good recovery food will help get those carbs back and then later on a balanced meal will be beneficial to your body.

Stretching
This helps get rid of the lactic acid and keeps your legs from getting stiff and sore later on. In addition it helps with flexibility and a range in motion for the joints. And of course, prevention of injury.





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