1 BEFORE THE RACE

Consistent Training : Stick to a well-rounded training plan that gradually increases mileage and incorporates cross-training , rest , and recovery .

Nutrition : Fuel your body with a balanced diet rich in carbohydrates , protein , healthy fats and plenty of water . Practise your nutrition strategy during training to avoid surprises on race day .

Mental Preparation : Visualise success , develop positive affirmations , and stay focused on your goals . Mental toughness is just as crucial as physical endurance .

Recovery Plan : Adequate rest is essential for muscle repair and overall recovery , so have a post-run recovery plan that includes stretching , foam rolling , ice baths , and proper nutrition .

Stay Positive : Maintain a positive attitude , even when faced with challenges during training . Focus on your progress and celebrate small victories along the way .

Listen to Your Body : Pay attention to any signs of fatigue , discomfort or injury . It ’ s okay to adjust your goals , if needed to prevent serious injury and ensure long-term success .

2 DURING THE RACE

Draw Inspiration : Feed off the spectators , fellow runners , and the atmosphere of the race . Use the energy of the crowd to propel you forward and stay motivated when the going gets tough .

Finish Strong : Visualise crossing the finish line strong and proud , knowing that you ’ ve given it your best effort .

3 AFTER THE RACE

Celebrate : Take a moment to celebrate your accomplishment ! Whether it ’ s with friends , family or fellow runners , acknowledge your hard work and dedication .

Images : Pexels

Race Strategy : Familiarise yourself with the route , course elevation , aid station locations , and any potential obstacles . Adjust your strategy accordingly , whether it ’ s conserving energy for hills or navigating crowded sections .

Hydration & Electrolytes : Stay hydrated before the race , and monitor your electrolyte levels , especially in warmer weather . Consider incorporating electrolyte supplements or sports drinks .

Gear Check : Ensure your shoes , clothing , and any accessories are comfortable and broken in . Avoid trying anything new on race day , to prevent discomfort or chafing .

Stay Relaxed : Keep your shoulders down , arms loose and jaw relaxed , to conserve energy and prevent tension buildup .

Focus on Form : Maintain proper running form throughout the race , including an upright posture , short strides and a quick turnover . Avoid overstriding , which can lead to inefficiency and fatigue .

Pacing : Start at a pace you can sustain throughout the entire race . Avoid starting too fast , which can lead to burnout later on . Use a GPS watch or pacing strategy to stay on track .

Run Tangents : Optimise your route by running the shortest possible distance between curves and corners . This can add up to significant time-savings over the course of a longer race .

Use Aid Stations Wisely : Strategically plan when to refuel and hydrate at aid stations . Walk through stations to drink water or sports drinks without spilling , and to grab fuel like gels or snacks .

Break it into Segments : Mentally divide the race into smaller segments or milestones , focusing on one section at a time , rather than the entire distance . This can make the race feel more manageable and help you stay motivated .

Positive Self-talk : Use positive affirmations and self-talk to boost your confidence and maintain focus during challenging moments . Remind yourself of your training , preparation , and determination to succeed .

Stay Flexible : Be prepared to adjust your race plan based on how you ’ re feeling . Listen to your body and adapt your pacing , nutrition and hydration strategy , as needed , to optimise performance and avoid hitting the wall .

Celebrate Milestones : Acknowledge and celebrate each kay marker or milestone you reach during the race . This can provide a mental boost , and help break the monotony of long distances .

Cool Down : Walk or jog lightly for a few minutes to gradually lower your heart rate and prevent stiffness . Perform gentle stretching , or use a foam roller to loosen tight muscles and improve flexibility .

Rehydrate & Refuel : Drink plenty of fluids to rehydrate and replenish electrolytes lost during the race . Eat a balanced meal containing carbohydrates , protein and healthy fats to kickstart muscle recovery .

Rest & Recover : Prioritise rest in the days following the race . Allow your muscles and joints adequate time to recover and rebuild strength before returning to intense training . Ice baths , compression garments , massage or active recovery workouts will aid in muscle repair and reduce soreness .

But Stay Active : While it ’ s essential to rest and recover , staying active with light exercise such as walking , swimming or cycling , can aid in recovery and prevent stiffness .

And Celebrate Again : Completing a race is a significant accomplishment , and you deserve to bask in the glory of your hard work and dedication , so celebrate some more !

Candice De Mendonca is a personal trainer and sports nutritionist from Johannesburg . At school she earned SA colours for cross country , as well as provincial colours for athletics , hockey and swimming , then completed a degree in sports development , qualified as a personal trainer and sports masseuse , and went on to study sports nutrition as well . Today she has her own meal prep brand called GI Jane ( low-GI food , hence the name ). More info at https :// thefitnesshybrid . com .

53