1. Prepare yourself physically
2. Prepare yourself mentally
3. Be prepared for bad weather
- Wear a hat with a brim.
- Dress for the temperature so you don’t overheat.
- Wear layers of moisture wicking fabric, including socks
- Dress in layers. The layer closest to your body should be polypropylene or CoolMax. The outer layer should be wind and water-resistant.
- Start out by having your hands and head covered with fleece or thermal material. You can lose up to 10 of your body heat if your head is not covered.
- Get the blood moving through your system before you start with a good warm up.
- You may think you don't need water; but it's just as important to remain hydrated during cold weather, as it is in warm weather.
- Drink plenty of fluids. Make sure you start out being fully hydrated and continue to drink every 20 to 30 minutes throughout your run.
- Avoid running when the humidity level reaches 70 – 80 percent or the air temperature is above 98 degrees.
- If you begin to feel dizzy, develop chills or feel nauseated while running you must stop immediately. Find shade and begin drinking fluids.
- Wear light-colored and lightweight running clothes.
4. Pushing through the pain
5. Some don'ts to be aware of
Do not rest the day before the race. It is a myth that you need to rest the day before a race in order to re-energize. This only makes your legs tire more easily during the race. Running the day before a race will actually help your muscles store extra glycogen.
Do not expect the race to go as planned. Never assume you know exactly how the race will go. Always prepare for the unexpected so that you are ready to deal with whatever may happen.
6. What to eat and drink while running
Some high GI carbohydrates to eat while running are:
- Dried fruit
- Gummy sweets
- Jelly beans
7. Before the race hacks
- Do dynamic stretching before race; do not keep your muscles in a fixed position.
- Tie your shoes loose enough to allow for toe room, but enough to prevent your heel from slipping.
- If your body needs a break from running during the race, continue with brisk walking.
- Have a music mix with more than 120 beats per minute on your MP3 player to keep you pumped.
- Keep your favorite snack on hand to treat yourself after the race.