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The important thing to running a successful race is how you prepare. I've collated a summary of things to do before a race, drawing on my 15 years of running experience.
1. Stay Hydrated
Dehydration during a race is among a runner's biggest fears because invariably it'll lead to increased the signs of exhaustion as muscles neglect to get the moisture they have to function effectively. You have to take on board enough water to help keep hydrated, without drinking an excessive amount of that will leave you feeling sluggish and heavy as it slops around inside your stomach when you run.
If you are running a marathon be sure you check out where the water stations are sited in your route plan before you set off and try to make use of the water provided. You have to take on board pint of water every 30-40 minutes a hydration levels and boost performance.
Tip: Ideally you'll need to consume about 1-2 litres before the race, try not to drink everything just before you run! Instead stagger whenever you drink it, consume about 1 litre at breakfast along with a further litre prior to reaching the race venue. Don't drink or eat anything 40 minutes prior to the race to permit your digestive system to settle.
Likewise try to avoid energy drinks as even though they give a short burst of one's this quickly disappears causing you to feel more tired. Stay with water.
2. Warm up/Stretches
Gentle stretches assistance to prepare your body for the rigours ahead and lengthen muscles and tendons that may have grown to be tight within the anxiety that builds just before a race. Invariably this might make certain that you will get the utmost use from them when you begin running because they you will need to respond. It will also help to reduce the prospects of damage.