My Final 4.5km Cross country run is on 18 April . wad must i do to run well on that day .. For expample ..?
Answers:
Female Marathon runners, how you consider period into training schedule?
Ofcourse you need to get your carb on. But not in recipes, that will fill you up with junk you will not need. Eat lightly buttered noodles. That is STRAIGHT carbs. Hours before the race eat your fruits for a little extra kick. Keeping hydrated is almost too retarded to say as that is obvious, but some people don't do that. Make sure you warm up to the point where you almost worked up a little sweat. Those factors paired with great stretching should win you that race buddy boy.Do your regular training until then, maybe turn up the juice during practice and give it your all. Make sure on the day before you do some activity but nothing close to a workout. I've found that if I don't do anything, then I can't sleep.
The dinner before the day of the run, make sure you eat lots of ocmplex carbs. Like Pasta and bread. Morning of, eat in moderation more complex carbs. At lunch eat good fruit like pineapple, stay away from the canned juices cause they're all nasty.
Do you stretches and you'll be fine!
Have fun
I would say just to give it your all. Do what you have been doing all year, but make this work properly. Remember stretches, strides and drills, not to start out to fast, and all of that. Definitely stock up on carbs the day before, but not too much more than you would regularly. Drink powerade/Gatorade for extra energy the night before as well. It's also a great way to hydrate. Drink a decent amount of water and avoid energy drinks before the race. Small breakfast if your race is early. Then do your best and own that race. You've come this far already and no matter what, you've been a part of one of the most difficult teams ever. Gl.
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