Preparing for time trials/ races!!?

Question

what are some ways of preparing for 5k time trails and 5k races. i either get nurvouse before the race or in the middle. and i also hate the feeling of pain and throwing up during time trials. how can i fight through this? i also make the mistake of starting to fast, how can i even my running out so i can be fast through the whole thing?

and what are some good meals to eat for energy? and what not to eat.

thanks

Answer 1

Honestly everything that you have just stated is mental. Running is 70% mental and 30% pyhsical. In order to be a successful runner you need to be mentally tough. Be nervous is common and theres nothing wrong with it but being overly nervous can lead you to make yourself get a slow time than you should have, think to yourself that you are the best runner out there(even if it isn't true) but don't just say it to yourself you have to convince yourself.

If you hate the feeling of pain then running may not be the sport for you, because during a race all running is, is pain(as long as your pushing yourself to do your best). Its all in your head you need to fight through the pain because once you get that PR and the end of the race its all worth it.

For the starting to fast try to stay with someone that you know is about your speed and stay with them for the beggining, or the entire race depeneding on how you feel.

For food, never eat anything new or that you havent normally eaten on the day of day before or 2 days before the race. People normally have pasta the night before to "carbo-load" but you should eat it 2 nights before for more results, and alway drink water. Dont eat "junk" food, you know what that is. Good Luck and have fun with it.

Answer 2

To fight through this, eat a lot of healthy and filling foods about 3 hours before the race. do stretches and drink water.

And DONT start fast. In a race situation, stay about 1/2 way in the pack and then really sprint at the last 400 meters.

good meals...anything

bad meals...anything gross