Your first race will be a heart-pumping experience in more ways than one. Make sure to train well even for shorter race distances but be careful not to overwork yourself. If you want to prepare for your first 5K or 10K but not sure how, you’ve come to the right place.
Aside from consulting your trainer and getting the right running gear, here are essential tips for the days leading to the race:
#1: Relax Your Body
After building your stamina to be able to run your target distance with ease, you should be tapering down your distances in the days leading up to your race.
Opt for lighter workouts like yoga and swimming, and take time off to allow your muscles to heal and to keep your mind stress-free.
Really giving yourself time to rest means you save your energy for when it really matters: on the day of the race you’ve been training for!
#2: Carbo-load the Right Way
Rice is a staple in Filipinos’ everyday meals. While many weight-watchers take pains to avoid it, runners will be glad to find out that loading up on carbohydrates is crucial for good race performance.
But it isn’t just about non-stop eating the day before the race. Plan your meals so you consume just the right amount of carbs based on your body needs and race distance.
Ideally, you should consume four (4) grams of carbohydrates for every pound of your body weight on the day before the race.
#3: Trim the Fat from Your Diet
You should also avoid high-fat food like butter, oil, cream, or cheesy food. These, along with most proteins, take longer to digest and can make you feel sluggish during your race.
Fibrous foods are also not recommended for runners as they can cause stomach problems. If you’d like to have some fruit, go for bananas – they’re typically low-fiber.
#4: Plan your Trip to the Starting Point
Keep the moments right before your race as stress-free as possible. Check the traffic or road congestion updates along the routes you will drive or commute through.
Where possible, you should also pre-plan where you are going to park your car should you be driving by yourself.
#5: Stay Hydrated!
Drink enough water during the race, but space your consumption to give your body time to absorb the fluids. Boost your electrolyte intake with just one (1) bottle of a sports drink like Gatorade on race day.
Avoid dehydrating beverages like coffee and alcoholic drinks—few things are more uncomfortable and dangerous to your health than running long-distance with a hangover.
Join the NatGeo Earth Day Run with PayMaya!
Inspired to sign up for your very first race? Check out the upcoming NatGeo Earth Day Run, happening on the 22nd of April at the SM Mall of Asia. You can choose from 3km, 5km, 10km, and 21km courses, perfect for runners of all skill levels.
Pay for your registration using PayMaya QR and get P150 OFF! Find the NatGeo Earth Day Run booths at the following malls: SM Aura, SM MOA, and SM North Edsa.
Read more: Get P150 OFF your NatGeo Earth Day Run Fee!
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