RULES & REGULATIONS
- Stand tall – raise your hands up and stretch as you raise your toes. Place your feet on the floor, stand straight and feel each part of your body relax. Lean your torso forward 3-4 degrees – not too much and let gravity help pull you forward. Look straight ahead around 120-20 metres ahead – not up, or down.
- For long distance running, practice shorter and quicker strides. This helps increase efficiency as your feet lift off the ground less, and fight less against gravity, and also help to get your foot contact to be in the mid foot rather than fore foot or heel. Keep your arms and fists loose and swing them back and forth, not across your chest. Smile, enjoy the run and focus on positive thoughts.
Do’s and don’ts in the last week before your run
Now that the day is near – congratulate yourself and feel good about your decision to run a race
- Rest well and do not exert yourself this week – your body needs to build reserves rather than deplete them at this time. Think positive and reflect on the good runs and training you have had, rather on the training that you missed.
- Eat more carbohydrates – rice, pasta etc and cut out snacks, deep fried foods to build the body’s energy reserves.
- Reduce tea, coffee and alcohol, while you drink more water and juices to build your body’s hydration levels
- Wear the gear you are going to run in – shoes, socks, undergarments, shorts and T shirt – and sunglasses or cap, headband etc over the course of this week and make sure you are comfortable in them
- Have the same breakfast you are planning to have on Sunday, on Thursday and go for a 3 to 4 km run
- Try to ensure that you are sleeping enough, as also well. Especially Thursday to Saturday – you need it
- DO NOT exert yourself on Saturday and try and stay off your feet as much as you can.
- Have an early and a heavy carbohydrate lunch and dinner on Saturday to finish around 7-8pm at the latest, to allow a couple hours for it to settle, before you sleep.
- Do not think of work and your life’s worries. Think of the course and the fun and excitement you are going to have.
- Sleep early on Saturday and get up refreshed and excited on Sunday. Don’t be anxious if you have not been able to sleep well on Saturday due to pre race excitement. You should have had a good sleep on each of Thursday and Friday.
During the run:
- Start slower than normal.
- It is very easy to get carried away by the enthusiasm of the crowd and the atmosphere.
- Smile at others, and cheer on fellow runners – it lightens your load.
- Check how you are feeling after 2km, and quicken your pace if you are feeling good.
- At around the 4km mark for a 5km runner and at 7km for a 10km runner, if you are feeling good, pick up the pace further.
- Sprint the last 100m - you will end on a high
- Smile for the cameras – you will treasure the great photos of yourself.