Skip to the content
- Never eat a meal within 2-3 hours before running or a race
- You should eat some type of high carb meal or diet within 2-4 days before a race.
- Make sure you stay hydrated 100% at least 2-3 days leading up to a race, and always hydrate throughout each and every day. At the 2 hour mark slow your hydration intake to small sips.
- You should be taking in some type of protein within 30 minutes of every workout and eating a meal within 2 hours of your runs.
- When working on your form or running economy always try focusing on taking shorter steps, the rest will take care of itself.
- Nothing new on race day, Period. In fact, nothing new race WEEK. (This includes new shoes, new foods, new sleep habits, etc.)
- 80/20 rule, 80% easy, 20% hard.
- Recovery is just as important as your hard runs. Make sure you are putting the right amount of focus on the hard workouts while still recovering when you are supposed to recover on your easy days.
- DON’T FORGET TO HAVE FUN!
- Before a big race make sure you spend some time visualizing your goals and most importantly achieving them, and what that feels like when you do.
- Keep track of your mileage at 200 miles its time to rotate a new pair of shoes into your shoe rotation. At 350-500 miles you should be retiring your old shoes and using the new ones.
- Listen to your coach. Enough said.
- Pickle juice helps remove/prevent cramps.
- Punctuality is a sign of respect. When you don’t show up or show up late you are speaking with your actions that you do not respect the time of others.
- Your recovery/rest in between training and when not running is just as, if not more important, than running.
- Make sure you are training with a new running partner occasionally.
- Always inform your coach of running injuries.
- Easy days are easy, hard days are hard. This is the best and easiest way to improve.
- Cross-training is the best way to prevent injury as well as recover from an injury.
- Click here to calculate your slow easy run pace <This is not mandatory but more of a guideline or suggestion in case you need help.