UA-74833448-1 Preparation/Recovery Tips For A Successful Run –

Preparation/Recovery Tips For A Successful Run

If you missed the first two columns, I initially discussed goal setting and how to stay motivated to run.

Last week’s column was on outfitting yourself with good running gear for enhanced comfort and performance.

This final installment of our three-part series is on preparation and recovery tips.

Other than being properly trained, preparation is the key.  

This includes wearing good shoes and gear, following good nutrition, drinking plenty of water and getting proper sleep.

As you approach your running event and you evaluate everything you’ve done for the best chance of success, here are my top 10 preparation and recovery tips to get you to the finish line in good enough shape to take on another event before long.

  1. Equipment – the night before an event, prepare what you will be wearing.  Don’t wear anything new. Pin your bib on your shirt ahead of time. Don’t worry about getting to sleep early, as long as you get enough sleep two nights before.
  1. Bring an extra change of clothes to change into after your event. Bring a runner’s cap for protection from the elements in all conditions.
  1. Know the route as this helps you to pace through each kilometer. With one kilometer to go, you can push your pain to the finish line and you will know you gave your best effort.
  2. Ease into a run event by deliberately running slower for the first two kilometers before picking up to race pace. Guaranteed, you will make up the “lost” time later in the race.
  3. Make sure your shoelaces are double tied to avoid having them come undone in mid race and perhaps tripping over them.
  4. For warm-up, do a five-minute jog, followed by five 100-meter strides at half speed to get your muscles loose and relaxed.
  5. Try to eat breakfast or have some fuel at least one hour and half before the event, especially if you are running a half marathon or a full marathon.
  6. Stretch after your event run and do a cool down run for two kilometers at slow pace within 15 minutes of crossing the finish line.
  7. Arrive early at the race and listen for any last minute announcements.
  8. Most important, run your own race and remember why you are doing this and that your time matters only to you.

These tips will hopefully prepare you for a memorable experience and help you achieve what would not have been possible before you set your mind to investing in your physical well-being.

Twitter: @christineruns

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