if necessaryDry post-race clothesRace directions Mile splitsPre-race energy drink to sipEnergy gels if the race is over 90 minutesPost-race drink and recovery snack
(or resume) any weight-loss regime during this time – your body requires a full complement of nutrients to recover from the stress of the race. Of course, if you are still gaining weight after your first recovery week, you might want to consider
energy drink with you when you're training, and take sips between intervals to keep blood glucose (and energy levels) high. Lighten up Use light (and more flexible) racing flats or lightweight trainers for all interval training. They'll help you run
up recovery.RECUPERATIONContinue to have something to eat and drink every two to three hours. Consider going for a short walk to ward against any post-race stiffness that might develop.RACE REVIEWWere you adequately prepared? If not, why? Did you
down on caffeinated and alcoholic drinks and consuming plenty of water, especially during the week before race-day. You can tell whether you are adequately hydrated by checking the colour of your urine (it should be clear or pale yellow).Weight gain You
two or three intervals with five-minute recoveries), or do a continuous 25-minute tempo run at a pace that’s 12-15 seconds per mile slower than your usual 10K race pace. TaperIt’s tempting to think that extra time spent training in the last weeks
in four grams of carbohydrate per pound of body weight daily for three days prior to the race.9. Sipping a sports drink during your 10-miler probably wont get you to the finish line sooner unless you run more slowly than about eight minute/miles, because
. Enter races, but run them as long runs or as part of your long run. As long as you run at training pace, it’ll teach you to run in a race environment, practice taking drinks and getting used to standing on a start line.Q. I try to do speed work, but I
.Personally, I prefer things like Lucozade Sport or SiS drinks so I'm getting energy into the system as well as liquid. Ideally beer and other alcohol should be saved for after the race although I know lots of marathoners who say they sleep better the night
recovery and rest. The deep tissue massage sounds ideal; it might be good to do a couple of those (but not too close to race day).Make sure you stretch your lower back too – hamstring tightness is often accompanied by or related to lower back tightness
