There are many factors involved in training for the big race. You probably would like to win your race, whether it be a 5K,10k, or a marathon. What are the training factors and how can you optimize your training in order to run a successful race?
Introduction
As you draw near the day of the big race, training is vitally important. Whether you are at three months, three weeks or three days away, what you eat drink and how much and when you train is all important to how well you perform on race day.
Training, Flexibility and Health
In order to be prepared for the race, you need to complete two types of training programs: endurance and sprinting. Endurance is needed to be able to run farther and sprinting is required in order to run faster. For long distance runs, sprint training should not be neglected in favor of endurance training. Being able to push the last mile, quarter-mile and 100 meters are important to improving your time and getting closer to first place.
You also need to make sure you are flexible. Keep up your stretching routine before and after running in order to lengthen your stride and prevent injury. Injuries are one of the greatest impediments to successful training. Illness, another impediment, can occur if you overtrain. Overtraining can lower the effectiveness of your immune system.
Also, make sure that you keep a reasonable body weight. For runners, there needs to be a balance between the right amount of body fat and staying trim. If you have too much body fat, you will be slower. But if you are too skinny, you will not be healthy and you may get sick.
Mind Training
Be sure to train your mind, by having a strategy and goals. As you imagine yourself running, picture your stride length. Also, if you know your course ahead of time, run through the course in your head. As you set goals, know how fast you want to run each mile. At the race, get someone to help pace you run at the mile markers.
Conclusion
Endurance and sprint training is important for all long-distance runners. Flexibility is also important as well as preventing injuries. Keep your immune system strong by eating right and not overtraining. Keep a reasonable body weight and be sure to focus your mind on your strategies and goals.
References
Glover, Bob, The Competitive Runner's Handbook