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Heather Williams, DPT Responds:
Sleep, diet, appropriate race gear, and proper preparation all factor into a successful 5-K race. Even after all the training, the final details before a race can still present challenges that can limit your performance. Here’s how to get the competitive edge:
Sleep: Get adequate sleep during the week leading up to the race—at least eight hours each night.
Diet: The night before the race, prepare a dinner that’s loaded with carbohydrates, the body’s primary fuel source, but be sure the meal also contains a moderate amount of protein. Winning examples include pasta with vegetables and cheese, salmon and a baked potato, and baked chicken with brown rice.
On race day, eat a 300- to 400-calorie breakfast, three to four hours before the race begins to allow time for digestion. Smart choices include oatmeal with raisins, dry cereal with skim milk and a banana, or a whole grain bagel with peanut butter. Dilute juice with water and avoid caffeinated beverages unless they have been part of your regular training routine.
Clothing: Lay out your clothes with your race number affixed the night before. If you haven’t yet broken in a new pair of shoes, you’re better off wearing your training shoes. Find comfortable racing socks that won’t rub and cause blisters.
Warm-up: Arrive early. Thirty minutes before the race begins, jog for 10 minutes, then lightly stretch the hamstrings, calves, and quadriceps. Jog for 10 minutes more.
Pace: Since it’s your first time, line up toward the back of the pack and go at your own relaxed pace. If you find your pace to be similar to the pace of another runner, buddy up to stay motivated to finish the race.
Enjoy: Most important, have a great time and enjoy the racing experience!
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Heather Williams
DPT
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