As the new season is about to start, MySportsResults would like to share some helpful handouts for athletes and coaches over the next few days that might help you to become a more successful runner. 

Distance Runners Race Preparation

Put this in a visible place in order to prepare the night before.   

Pre Race Day

• Good nutrition- carbohydrates, protein, cut out soda and fatty foods
• Hydrate- 60-90oz of water
• Rest- at least 8 hours of sleep.  It is more important to get to sleep 2 nights before.
• Mental Prep- set obtainable goals and think of the steps it will take to reach your goals.  

Prepare your equipment the night before:

Check list

__ racing shoes

__ training shoes

__ spikes and spike wrench

__ socks/  extra socks

__  uniform- shorts and singlet

__ water bottle

__ sweats

__ extra long sleeve and short sleeve t shirt

__ garbage bag for wet weather or for wet clothes

__ snack

__ sun screen

__ towel

__ etc.- phone, spending money, safety pins, first aid

Race Day

• Warm up
• You should do the exact same warm up at meets as you do in practice.  
• Jog 5-10 min
• Active warm up
• 4-6 strides
• Make sure you keep your sweats on during your warm up.
• You should be sweating when you are at the starting line ready to race. 

Post Meet

It is very important to cool down and stretch after your race. This will aid in recovery and help prevent future injuries.  Make sure you are drinking water all day long and stay away from sports drinks until after the meet is over.  

Reflection

The only time an athlete fails is when he doesn’t learn from his race.  Take a moment to reflect with your coach or teammate what you did right and what you need to work on in the future.  Each person can learn something from every race they run.  

MOST IMPORTANT: Racing is the reason why we train.  It is an indication and reward for all your hard work.  Approach each race with confidence and look for something positive after every effort.  And lastly, HAVE FUN!!!