Материал из Arkhangelsk.
The key to running a successful race is when you prepare. I have collated a list of things you can do before a race, drawing on my 15 years of running experience.
1. Avoid dehydration
Dehydration during a race is one of a runner's biggest fears because invariably it will result in increased symptoms of exhaustion as muscles neglect to obtain the moisture they have to function effectively. You need to take on board enough water to keep hydrated, without drinking too much which will make you feel sluggish and heavy because it slops around inside your stomach when you run.
If you are running a marathon make sure you check out where the water stations are sited in your route plan before you trigger and always use the water provided. You need to undertake board pint water every 30-40 minutes a hydration levels and boost performance.
Tip: Ideally you will need to consume about 1-2 litres before the race, try not to drink everything right before you take! Instead stagger whenever you drink it, consume about 1 litre at breakfast along with a further litre prior to reaching the race venue. Don't drink or eat anything 40 minutes before the race to permit your digestive system to settle.
Likewise try to avoid energy drinks as even though they give a short burst of one's this quickly disappears causing you to feel more tired. Stay with water.
2. Warm up/Stretches
Gentle stretches help to prepare your body for the rigours ahead and lengthen muscles and tendons that may have become tight within the anxiety that builds just before a race. Invariably this may make certain that you get the maximum use out of them when you begin running as they you will need to respond. It will also help to reduce the prospects of injury.