RACE PREPERTAION 

 

TYPES OF RUNNERS

Jogger - Runner - Pacer - Racer - Predator - Alpha Wolf(selfless predator)

WHAT TYPE OF RUNNER ARE YOU GOING TO BE? 

Pre-Race Preparation

 

Success depends upon previous preparation, and without such preparation there is sure to be failure. Confucius

Practice

1. Race performance starts at practice.  

2. Come to practice with a positive attitude and with focus.(Do you think champions see practice as a chore or whine and complain about how hard their workout is?)

3. How you practice is how you perform.

4. If you cut corners you cheat yourself from reaching your full potential.

2 Days Before

1. Sleep: the most important night of sleep is 2 days before a meet.

2. Start Carbo-loading( pasta, breads, rice, etc.)

 

1 Day Before

1. Sleep: try to go to bed at the same time every night and get as many hours before midnight as possible. Early to bed early to rise makes a man healthy, wealthy and wise

2.Continue Carbo-loading

3. Race visualization and mental preparation

4.Start hydrating: Carry a water bottle around with you. Get your electrolytes such as sodium, potassium and magnesium

Race Tips

  •  Have a game plan 

    • NEVER GO INTO A RACE WITHOUT A GAME PLAN AND GOALS

    •  I am going to stay in the top 5 until 1.5  miles then am going....

    •  I am going to negative split each mile.

    •  Push down hills, attack up hills,  surge corners

    •  pick  spots in the race to pick up pace. 

    • Don't let yourself out of your game plan. 

  •  Have a time goal.

    •  Have small controllable goals. 

    • I am going to give it everything I have from  400m out.

    • Try something new

    • Take a risk and test your body's limits

  • Negative splitting.

    • Every world record from the 1500m and up has         been set by negative splitting

  • Take a risk a Race

    • One tip to always get better at racing is to take a risk.​

    • taking a risk allows you to LEARN

During the race

  • Think positively

    • Have a positive mantra to say to yourself

  • Stay focused on your task

  • Pain is part of running fast-accept it and learn to push through it

  • Keep your body relaxed. Teach your self in practice and races to run relaxed at what ever pace you are running. 

  • Keep good posture.

Day of Race

  • 3-4 hours before the race eat a high carb meal( sandwich, pancakes muffin, Mac and cheese etc.)

  • Arrive at the course 1 hour 30 min before race.

  • Walk the course

    • Know the start and finish

    • Know the miles markers

    • Know the hazards

    • Create your game plan

  • 4. Warm-up 30-60 min before the race

    • Mental Preparation 5-20 minutes

    • Jog for 10-15 minutes

    • Mobility Drills 5 - 10 min

    • Dynamic stretching 5-10 min

    • Relaxation drill 5 -10 min

    • Get Gear on and ready

    • Strides

    • Get in line 5 min Before

  • 5. Post run cool down: Do a cooldown for  15-25 minutes to help you clean out the toxins that built up in your legs as a result of your race.

POST RACE

  • Always learn from your race. 

    • Never be negitive about how you raced. Just identify what you could of done better and then plan to change it next time. 

    • Alway find a positive with how you raced

    • Be happy with your race if you ran good but not satisfied. Always Always Always strive to be better. 

Region 3 Cross Country Teams

WEST HIGH SCHOOL.png

© 2014 by Riverton Cross Country  Proudly created with Wix.com