Prepare for your race with Altrincham Physiotherapy!
As Spring approaches (and hopefully some warmer weather!) more of us are tempted to run outside. The racing calendar gets started this month, so here are some run up to race tips.
Whether it’s your first park run, 5K, 10K, Marathon or beyond the last minute preparation is important to how you feel on the day.
Night before preparation:
- Get your gear together.
- Make sure you are happy with your travel arrangements and race day plan.
- Trim your toe nails!
Get your beauty sleep to look and hopefully feel fabulous on race day!
The importance of sleep
Getting adequate sleep is critical to endurance performance at all times, but because of pre-race jitters and early-morning race starts, it can be difficult to get a full eight hours of shuteye the night before a race. So be sure to get a good, long sleep two nights before if possible.
Race Day Arrives !
Make sure you have plenty of time to get up and get sorted. Nutrition is more important than sleep on race morning, so it’s also important to wake up in plenty of time to consume and digest a high-carb pre-race breakfast.
Most probably your body will wake with excitement and nerves!
Warm Up!
- Keep yourself warm wear a training top at least while you travel to the race and get warmed up.
- A warm-up raises body temperature, increases heart rate and mobilises the
joints.
- Even though running is predominantly a lower-body activity, this does not
mean you want to focus purely on a lower-body warm-up. Mobilise all the
major joints of the body including the neck, shoulders, waist, hips, knees and
ankles. These should all be things you are used to doing as part of your training, don’t try a new stretch or pattern race morning!
- Don’t consider just stretching to be a warm-up. Take a walk, gradually increasing your speed and range of movement to break into a slow jog.
- Then some more running-specific moves – to enhance ‘neuromuscular
coordination’ so that your running efficiency is maximised.
Press on the video below for an idea of some warm up exercises.
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If you want any further information about getting race-ready or help to rehabilitate following an injury at home or on holiday contact us at cath@altrinchamphysio.co.uk, or ring and speak to the friendly team on 01619269988.
