TOP TIP#1
WARMING UP PROPERLY WILL HELP YOU GET BETTER RESULTS
Before starting your race, it is VERY IMPORTANT that you activate your body and warm up for 6 to 10 minutes. This will allow you to loosen your muscles and prepare them to be more flexible and faster.
TOP TIP#2
STRETCHING, MANY OF US FIND IT DIFFICULT
It's non-negotiable: stretch thoroughly for at least 10 minutes at the end of all your pre-race workouts and at the end of the race.
Never stretch without warming up first, and if you're going to do certain exercises, make sure they're dynamic and can be combined with your warm-up. This means working from light to heavy, starting with the easiest (at the beginning) and increasing the intensity as you finish.
A thorough stretching session during the week, two days before your race, will help you stretch your muscles enough to avoid injury.
TOP TIP#3
CORRECT TECHNIQUE
It's not just about running; you have to know how to do it well, as this will help you be more efficient during the race and not overexert yourself. Therefore, it's important to do at least one full session of running technique exercises during the week so that your body incorporates these movements and you do them automatically even when you're fatigued.
However, don't try to change your running style in the last few days before the race, as it's a process that takes time.
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TOP TIP#4
STAY HYDRATED
When you run, you can lose a lot of fluid, especially if you're doing it in a hot environment. So, be sure to replace the fluids you've lost during exercise and remember that it's an essential part of recovery.
Don't skip any hydration points during the race course, even if you don't feel thirsty. Take small sips every 15 to 20 minutes or every 2.5 kilometers during the race to ensure you're well hydrated.
We're sharing a key you might not have known, and it will help your muscles recover much better after a run: sparkling water or soda (plain), since the carbonation helps eliminate lactic acid.
TOP TIP#5
REST WELL
You may not know it, but rest is just as important as training, which is why having optimal recovery time will help your muscles and body be in better condition for your race.
This will be an excellent practice, as long as you do it the last week before the race. If you want a restful sleep, avoid heavy meals, don't consume any alcohol, eat a generous amount of salad, and don't consume water or liquids two hours before bedtime. Make sure you get at least 7 hours of sleep and don't go to bed after 9:30 p.m.
We hope that these TOP TIPS have been useful to you and, above all, that you put them into practice so that they fulfill their purpose and thus you feel much better when facing a new challenge.
