A good pair of running shoes or spikes (depending on the distance you run) A second pair of socks to wear for after your meet. Sweatshirt and Sweatpants. T-shirt and Shorts to go over your singlet.
Improves blood flow. A run the day before your race helps improve blood flow to the muscles, which allows them to loosen up and delivers the nutrients and oxygen they will need for the intense running the next day.
Unlike some endurance athletes, sprinters don't need to carbo-load with bread, potatoes, rice, pasta and cereals. Instead, protein – found in eggs, meat, fish, nuts, beans and dairy products – is perhaps the key dietary requirement.
Gels are designed to top off your glycogen stores that get depleted during long-distance running. Energy gels are made up of mostly simple sugar, which is your body's preferred source of fuel during exercise. Certain gels also provide caffeine, which can help make those later miles feel a little easier.
Scoring differs according to the meet. Many national competitions are scored on the basis of 10 points for first place, 8 for second, on down to 1 point for sixth. In international meets, the scoring is 5 for first place, 3 for second, 2 for third, and 1 for fourth. The team with the highest total wins.
There are certain foods runners should try to avoid so the next time you're headed to the grocery store, leave these 12 foods behind.
- Diet soda.
- Cookies and candy.
- Full-fat dairy.
- Saturated and trans fat.
- Alcohol.
- Fried foods.
- Caffeinated beverages.
- High-Fructose corn syrup (HFCS).
If you run in the morning and don't have time for breakfast before you go out the door (you should wait about 30 minutes to exercise after eating to avoid upsetting your stomach), try having half a banana and your morning cup of coffee or caffeinated tea.
Hydrating properly is one of the easiest ways to prepare for a track & field event. Yet, too often athletes are not hydrated, and their performance suffers. Athletes do not lead typical lifestyles, so the general guideline of six to eight glasses of water per day does not apply.
Spike shoes help you run faster by being versatile. Because they're removable, you can change the configuration to meet your needs, depending on what kind of race you're in. For example, sprinters typically put the spikes under the toes, where they spend most of their time in a sprint.
Foods to Eat Before a Run
- Banana and almond butter.
- Turkey and cheese on whole-wheat bread.
- Oatmeal and berries.
- Cheese stick and carrots.
- Toast with 1/4 avocado or one to two tablespoons of nut butter.
Typical pre-race meal foods include white bread and honey, eggs, oatmeal or low-fibre cereals, bananas, yoghurt and juice. Remember to drink if you feel thirsty or even a little bit more than usual. If the day is hot, add a little salt to your meal. Try different foods before your training runs.
Eggs. Protein takes longer for your body to digest—so you'll have to eat a couple of hours before the race begins—but eggs are a popular pre-race breakfast choice, especially for those who like something “real” for breakfast. Eating a breakfast like this, long enough in advance, leaves you well-fueled for a long race.
Oatmeal is a terrific way to start the day. It's carb-rich and tasty with some fresh fruit or honey. Or you could try a bagel with low fat jam/jelly or even honey. A lot of runners swear by the old favourite, a toasted bagel with peanut butter, which acts as the perfect pre-race or workout breakfast.
Two days out from the race, take a day off for total rest. The day before the race, do a short (20-minute) run with up to five pick ups under 45 seconds to sharpen your legs.
Get Adequate Rest
A couple of leisurely 2- to 3-mile runs during the three to seven days before the race will help maintain your endurance and keep your legs loose for race day. Typically, a runner should rest rather than exercise the two days leading up to the race.What should I eat before running a 10K?
- Make sure you are hydrated the night before, using your urine colour as a guide.
- Have a carbohydrate-based evening meal.
- Eat your breakfast 2-3 hours before the race start.
- Aim to drink at least 500ml of fluid from waking to the start of the race.
Eat your breakfast 2-3 hours before the race start. Again this should be carbohydrate-based, ideally with some high glycaemic carbs included. Good examples include cereal, porridge and jam/honey, toast and jam, or cereal bars with yogurt and fruit.
Your longest mileage day a week before a marathon should be 8 to 10 miles. For a half marathon, it should be 6 to 8 miles. During the week before your marathon or half marathon, continue to get in shorter fitness walks or runs of 30 to 60 minutes, each day or every other day.
Nutrition: Week Before a 10K
Eat a diet rich in fruits, vegetables and complex carbohydrates the week before a 10K race. Runners tend to cut back on protein and fat and eat more carbohydrates the week of the race to boost glycogen storage. On training days with more intense running, eat smaller, more frequent meals.Generally speaking, a 5K does not mandate much recovery time, given adequate training; however, the general rule of thumb for post-race recovery is one day of rest for each mile raced. Day 2 and 3 post-race can be cross training at an easy intensity level or short runs done at an easy pace.
5 Taper tips for a 10k
- Cut your weekly mileage in half in the week leading into the 10k. One of the main purposes of a taper if to arrive at the start line feeling fresh and ready to hit your targets.
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- Take a full rest day two days pre-race.
- Run the day before.
- Don't overeat on race morning.
A run the day before your race helps improve blood flow to the muscles, which allows them to loosen up and delivers the nutrients and oxygen they will need for the intense running the next day. For shorter races like the 5k and 10k, being loose and flexible will help your stride feel more natural on race day.
