Apr22 4/22/2009 12:29 PM
How to mentally prepare for race day:
An important aspect of racing that is easily overlooked is mental preparation. With the race a few weeks away and all your hard training settling in, spend some time training your mind. During the weeks preceding the marathon, it is a good idea to run a practice race. Enter a shorter distance race so you can get the feel of race day preparation. Eat your pre-race meal 3-4 hours before the race to allow for adequate digestion. Wear the same shoes and clothes as race day to make sure nothing causes problems. Most importantly, during your practice race pay attention to how your body feels. Try to run nice even splits. Practice beginning the race calmly and not getting pulled in too fast because of crowds and adrenaline. If you cannot enter a practice race, make one of your weekly runs the practice race and try to mimic what you will need to do on race day.
When race day arrives do not change your plans, especially shoes and nutrition. All your experimenting should be done before race day arrives. On race day keep it simple, pay attention to the weather and how your body is feeling. Focus on the goal.
Visualization technique is also a useful tool to prepare your mind for the upcoming competition. During your warm up, spend some time picturing your race. Run the entire race in your mind. Think about your body feeling light and fast, visualize yourself running hard even through difficult points in the race, and see yourself finishing strong. A key element to running a successful race is mental toughness. All your training has prepared your body for the competition, now take some time to prepare your mind.
Erin Marston, Denver Athletic Club's Run Club Coordinator
For more information contact erindmarston@gmail.com
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