EASE
DOWN AND BE AT YOUR BEST
OVER recent months we, have
received a plethora of enquiries through our
unique question and answer section of the site
from runners wanting to know how to adjust their
training before a race for maximum effect. We
now explain, to all who want to know, how best
to do this.
Some people simply run to keep
fit, but a great number of you out there enter
races regularly with the ultimate aim usually
being to run a personal best or at least run faster
than you did in your last race.
To achieve this you obviously
need to be fresh on race day and the best way
to do this is to cut back your training as the
big day approaches.
How much to do this by depends
on three main factors:
- What standard of runner
you are.
- Your present fitness
level.
- What distance race you
are attempting.
These three points, however,
are not cast in stone as everyone is different
- with this in mind it is important to try a few
methods before a low-key race to see what suits
you the best.
When I was at my peak I found
easing off a gas a few days before and just doing
a run on the day before worked for me. I know
athletes, although very strong runners, who have
done a 40 minute run on the day of a big race.
THIS is not advisable to a runner who trains moderately
as they will only be using valuable energy that
they need in the race.
Having a day off before the
race is a good idea and an easy session for example
a 30-40 minute run and a few strides the day before
that is a solid way to prepare.
Some prefer to rest two days before and have a
light jog with three or four strides on the day
before the race.
If it is a race that you have
targeted for months and trained very hard for,
take your foot off the peddle in the week prior
for maximum effect.However, if you race regularly
do not expect a pb and ease down for this every
week - make specific targets.
If you are easing down for a
marathon and have been clocking up the miles for
a quite a few months then easing down over the
final two weeks in recommended by my good friend,
former World Cup marathon winner Richard Nerurkar.
I hope this information helps
and that you have many pb's to come.
All the best
Great Run
Remember
the golden rule - you cannot gain anything in
the final week before a race.
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