Spring is here, which means race season is upon us. Whether you are running your first 5 km race, half marathon or full marathon, it is important to ensure you are ready and prepared.
Here are 5 ways to prepare you for race day.
This seems obvious, but it is surprising how many people register for a race and start training 2 weeks prior. Give yourself at least 10-12 weeks to gradually build your distance; no one can go from doing little or no cardio to running a half marathon overnight. Gradually building your stamina helps your muscles, joints and lungs prepare for the longer distance ahead and prevents injuries.
2. KNOW THE COURSE
When it comes to running, mental preparation is equally as important as physical preparation. Study your race course and become familiar with the race route. Locate the start point, water stations and washrooms. Find the hills on the route, visualize where you will need to push yourself and where you can cruise. This will help you relax and alleviate any of the anticipation or stress associated with race day.
3. PLAN YOUR OUTFIT
Race day is not the time to try out a new pair of running shoes or pants. It is important to train in what you plan to wear on race day so that you are comfortable. Keep a watchful eye on the weather forecast to ensure you are prepared for what Mother Nature will bring.
Hydration can make or break your performance. It is important to drink lots of water in the days leading up to your race. When your body is sufficiently hydrated your muscles will work efficiently and problems such as headaches, heat stroke and swollen feet, which are often caused by dehydration, can be avoided.
5. REPLENISH & RECOVER
Recovery is one of the key factors in having a successful race. Make sure you stretch, foam roll, and get enough rest after a big run — this is when most of your muscle repair will occur.
It’s also important to refuel and stay hydrated. Try adding fresh lemon and withinUs TruMarine™ Collagen into your water, juice or recovery shake; with 18 essential amino acids it will help to reduce muscle fatigue and soreness for a faster workout recovery.
If that wasn’t enough, withinUs TruMarine Collagen is also 95% protein, and is beneficial to maintain or regain joint health. While running is a great stress reliever, it can be pretty detrimental to your joints. The low molecular weight of hydrolyzed TruMarine Collagen is clinically proven to have a much higher absorption rate than other forms of collagen. It is the superior bioavailability of TruMarine Collagen which promotes fibroblasts to help with the formation of new collagen within the body. High impact running can cause joints matrices to wear down, causing inflammation and joint pain. The fibroblasts help repair degenerated matrices, weak joints, and bone density to ensure that you’re in tip-top shape come the day of the race.