Pre-race Ritual Before Race Day:
1) Get up at least 30 minutes before your race start time.
You will need some extra time to prepare yourself mentally and physically for the event. If you are not used to training for a marathon, then it would be better if you get up earlier than usual so that you have enough time to train properly.
2) Make sure that you drink plenty of water throughout the day before your race.
You might feel thirsty during the morning or afternoon but don’t worry, you will soon overcome it.
3) Eat something healthy such as fruit and vegetables (avoiding meat).
Avoid eating any junk food as they may cause stomach upset later in the day.
4) Wear loose fitting clothes which do not restrict movement too much.
5) Take a warm bath or shower before the race.
This helps you relax and unwind from the stress of the day ahead.
6) Do some stretching exercises before your race.
Stretch your muscles thoroughly as well as loosen them up a bit.
7) Check out your surroundings and make sure that there are no obstacles such as roadblocks, traffic jams etc.
, near you at all times while running along roads or trails.
8) Do some breathing exercises to help you relax and concentrate on the race.
9) Focus your energy and attention on the present time and don’t let your mind think about things that may cause you distress while racing.
10) Most importantly, listen to your body and give it what it needs when it signals. However, don’t overindulge as this can also lead to some complications.
I have written some tips about pre-race ritual before race day. It is important to help you get yourself in the right frame of mind before a serious race. These tips should also help you in concentrating on your performance and not let external factors contribute to your mental state. My tips are designed to be useful for everyone.
Are you ready now?
Think positive and believe in yourself!
Thanks again to the experienced writer Frank Miller. This is an amazing article on How to Perfect Your Pre-Race Ritual Before Race Day. Keep following our blog for more tips and ideas for your daily life.
Guidelines for Running and Avoiding Injuries
Running is a sport that can help you keep fit, lose weight and be in a good shape. However, if you do not follow some important guidelines while running, then it might also cause you injuries. Here are some guidelines that will prevent you from getting injured:
1- You should always start with small distances:
When you start running, it is essential to start with smaller distances. Your body will get used to the exercise you put on it gradually with time. If you are a beginner, then you should start running distances of less than a mile. Let’s say you can run a distance of 0.5 miles comfortably; over the next couple of weeks, you can gradually increase the distance to 1 mile and so on.
2- You should always start with slow pace:
When you start running, your body is not used to this activity and you might tire yourself out if you run at fast pace. It is essential to start with a slow pace and then gradually increase the pace. This will help your body get used to the jolt that takes place whenever your feet hit the ground while running.
3- You should always warm up before running:
Before starting to run, it is essential to do a warm-up. As a beginner, you can start by warming up for 5 minutes. You can start by walking and then slowly increase your pace to running. This will help expand your muscles and get them ready for the shock they are about to face when running.
It will also prevent you from getting injuries when running.
4- You should always hydrate yourself during and after running:
As you run, your body loses water content through sweat; it is important to take in as much water as you can so as to prevent dehydration. It is also important to hydrate yourself as soon as you are done with running. This will help your body recover from the tiredness and will also prevent muscle pain and cramps.
As a beginner, you should always hydrate yourself with water. Avoid alcoholic and carbonated drinks as they can dehydrate your body. It is also important to eat light foods that are rich in vitamin C and calcium as they help your body recover from running.
5- You should always warm down after running:
Warming down is just as important as warming up before running. It is important to slowly lower the pace at which you run before stopping completely. This will help bring your body’s heartbeat and breathing rate back to normal. It will also prevent muscle tears and injuries caused by sudden movements.
6- You should always run on a safe surface:
When you run outdoors, it is essential that you choose safe places to run. While most people prefer running on treadmills that can help them control the settings, it is not at all essential. Ideally, you should look for safe and quiet places that are free of traffic and other people. You can also look for running tracks or parks that are meant for jogging and running.
You should avoid running in areas that are not well lit as it can be dangerous. If you need to run in the evening or the night, then it is always better to bring a friend along. You should also run against traffic so that you can see any vehicles approaching you from the opposite direction.
7- You should always carry the essentials when you run:
When you go out to run, it is essential that you carry essentials such as your mobile phone and some money in case of an emergency. You should also wear comfortable running shoes and clothes that do not bind or chafe your body while running. While running, you should always carry water and sports drink to prevent dehydration.
As a beginner, you can start by running short distances and slowly increase the distance as your stamina improves. If you find that your knees are starting to hurt while running, then you should immediately look for ways of preventing this such as buying orthotics or changing your running style.
These are some of the tips that can help you as a beginner when it comes to running. It is essential that you follow the tips and hela the basics before you start running longer distances.
You should also remember that running is just like any other sport out there, you need to train your body before you can start running long distances. It is never too late to take up running and you will be able to see improvements in your fitness level after some time. Just make sure you’re having fun while running and the miles will just disappear!
Sources & references used in this article:
Day in the life. by A Kohn – New England Monthly, 1988
In search of the ultimate: Ritual aspects of the Hawaiian ironman triathlon by T McCaffrey, D Browne – Nursing times, 2001 – anthonynolan.org
Through Eagle Eyes: The 2017 NAIA Cross Country Championship by JE Granskog – Journal of ritual studies, 1993 – JSTOR