Mentally (is really very important). Think positively. My personal record on 9.3 miles (10km) run I, after a bad last
interval training. A laborious last week means not always a bad race.
- If you slept badly the night before a match: that is
no problem, because a bad night rest before a match
has little or no effect on your performance.
- A new running set encourages you to go extra hard
to do your best. Make sure everything is fine. Pay special attention to the emergence of
possible sanding spots. You can also do a test run.
- Competition shoes are light running shoes with less cushioning and
then support; regular Running shoes.
Because a competition shoe is lighter, they save you a little running energy. A bigger advantage of
running on competition shoes is the psychological effect.
- Stimulate yourself by thinking that you are in a
are good form. This extra competition tension ensures
that more of the hormone adrenaline is released,
which just makes you run a little faster.
- Care that your running stuff is ready, so that gives no
- We do not use doping. We can do a
using placebo. Ok, it costs the necessary
imagination to fool yourself
take but it works.
- Carbohydrate overload.
You use this method when preparing
running races, in which the carbohydrate (or glycogen stock) in your muscles and liver
will be largely incinerated. Say matches longer than one
o'clock. It is therefore definitely recommended for the marathon. The intention is
through proper training and eating measures to reduce this stock
enlarge. About four days before the race you do a fast endurance run.
The same day (and possibly the day before) you try
carbohydratelow (see below). Afterall
the fast endurance run, your carbohydrates are pretty much
used up. If you now have a lot of carbohydraterich
(see below) and eat little protein and fatty foods,
the body reacts by adding extra carbohydrates in the
store muscles. Also drink more, because glycogen
retains water (per gram of glycogen you take three ml of water).
- Carbohydraterich foods: pasta, rice,
potatoes, fruit (bananas!), bread, sugar, fruit juices, soft drinks, sweet spreads, gingerbread.
- Carbohydrates (such as sports drinks) taken during the
exertion can be an important
supplement the limited carbohydrate stores in
the body. Also don't use too much: the stomach can't go more than 60-80
grams of carbohydrates per hour.
- Aim for a realistic achievable time.
See for this: Expectations.
- The aerobic energy supply needs some time (about
2 to 3 minutes) to get started. Around the
to save carbohydrate stock, therefore run the first minutes of a race not too hard.
- Try to stick to the split times as much as possible
to hold. See: Split times.
- And of course your heart rate:
Running races with a heart rate monitor.
- Even a little alcohol in the evening before a match reduces
the ability to walk in warm weather.
- Most people reach their
physical peak around 11 a.m. and around 6 a.m
o'clock in the afternoon.
- Do a good warm-up. See the page: Warm-up and cool-down.
- Running in front of a group, against
into the wind can cost 10% more energy than in the group.
For cyclists this is even 20-30%.
- Use a strong bowl of black half an hour before the race
Coffee: Caffeine stimulates fat burning quite strongly.