What Are the Best Tips for Running Races?

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  • Written By: David Bishop
  • Edited By: Angela B.
  • Last Modified Date: 20 January 2020
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Track and field events have been a basic part of athletic competition since the ancient Olympic Games. In more recent times, running races continues to be a staple of track and field at the high school and college levels and beyond. There are many types of competitive foot races, ranging in length from the 100-meter dash to the 26.22-mile (roughly 42 km) marathon. The keys to running a winning race include rigorous training, good footwear and proper nutrition leading up to and on the day of the event. Finding the right running coach or trainer also can help many athletes perform their best on race day.

The training schedule for running races begins months before the event with conditioning and strength training. Some coaches recommend starting with longer, slower intervals to help build strength and stamina. The athlete should be performing strength training year-round and working to build muscle in areas where he is weak or has suffered from injuries in the past. Racers need to eat a proper diet high in simple carbohydrates along with enough protein to build muscle. New runners may wish to consult with their physician before beginning a new workout regime.


As the race draws closer, athletes should focus on training for the specific distances of the races in which they are going to be competing. Sprinters should spend their time working on the correct form and their speed out of the blocks. Long-distance runners should focus on continuing to build stamina and finding their pace. All track and field athletes need to find proper running shoes that offer a combination of comfort and support. Running shoes generally last around six months and should be thoroughly broken in before race day.

On race day, there are several things that runners can do to improve their performance. They should always try to eat a light breakfast and drink a glass of water two or three hours before a race. They also must be sure to stretch and warm up their muscles before the race begins. While the exertion will generally keep a runner warm during an event, he may wish to wear outer layers of clothing before and after the race if the weather is cold. In longer running races, athletes should take advantage of watering stations to keep themselves properly hydrated during the event.

Many athletes can benefit from having the right coach or training partner assist them in preparing for and running races. Sprinters need to have an experienced person to help advise them on their form and workout routine. Longer-distance runners may need coaches and as a support team to provide them with water and moral support during a race. Coaches also can help an athlete get into a better mental state, both for training and for the race itself.


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Post 3

@croydon - As long as you give as good as you get. It's easy for a new runner to not realize that they are pestering an established runner. You are probably going to be the slowest one in the group for a while and they aren't going to want to have to slow down to accommodate you every time.

I'm not saying don't ask for help if you need it. But don't take people for granted either.

Post 2

@Fa5t3r - I have a lot of friends who are into running triathlons and other races and I would say my biggest tip for beginners is not to ignore the culture that surrounds them.

The amount they support each other is amazing and even if they aren't racing somewhere they will often go to cheer on a friend. They know all about the sacrifices you have to make to improve your time and when to get excited about something. And they'll be able to help you out with advice as well.

Post 1

My sister runs a lot of races and one tip that she has come to learn over the years is not to overreach. She really loves running and there are hundreds of different races on all the time that she'd love to do. But every now and then she'll end up burning out because she's done too much and she'll either get sick or just feel really depressed and tired for a while.

No matter how much you train, there's just no way for most people to overcome the hurdle of needing to take regular breaks and that's nothing to be ashamed of. The important thing is to stay healthy and enjoy yourself, after all.

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