I have a good level of fitness and used to train everyday, I'm not as fit but I'm now racing this wkend, tips?

Question

I used to train everyday, to a very strict training plan. However, due to work commitments etc I got out of the habbit. Now almost 2 years after running at England standard I'm getting fit again and have my first race back on Sunday. Its only 5k, something I used to managed easily. My fitness is quite good now but I'm looking for any last minute tips before the weekend.

Any help would be greatly appreciated.

Answer 1

Consider the following:

-take a long, very hot shower before the race. You are likely going to need all the help you can to warm up your muscles, run without straining muscles or tendons, and minimize post-race stiffness.  This will help!

-start the race at a pace much slower than you think you can average throughout.  Don't begin picking up the pace for at least the first mile.

-it sounds reasonable to consider your goal will be to finish.  Depending upon your level of fitness, consider alternating between running 10 minutes and walking 5 throughout the race.

-don't do the headphones - this is really a dangerous practice.  To heighten your enjoyment, talk a (fitter) friend into running the race alongside you, and enjoy the conversation.  Likely, if you are too winded to talk, you need to slow down a bit.

-within an hour after the race, reflect on how you felt before, during, and immediately following this race.  If you have negative feelings, use these as an incentive for the next race as something to avoid, which you can avoid by running 3-4x/week for 8 weeks before the next race.

-if you have positive feelings, particularly, thank God that you do!  Thank God you can run!  And thank God for the race! And use those feelings, again, as an incentive - something to regain in the next race, but magnified because this time around you will train for the race.

Regards,

Running_Dad

Answer 2

Well if you have trained before you wouldn't be asking y!a would you.