TRAINING ADVICE
Lack of psychological preparation
Mental preparation is as important as physical training . Anxiety and poor race execution can result from inadequate mental preparation . Practice visualisation techniques , develop a race-day strategy , and familiarise yourself with the race route . Mindfulness and relaxation exercises can also help manage pre-race nerves and improve focus during the race .
Improper hydration and nutrition
Proper hydration and nutrition are vital for peak performance . Inadequate or excessive fluid intake can lead to conditions like exertional heatstroke or hyponatremia . Develop a hydration plan that matches your sweat rate and environmental conditions . Similarly , focus on balanced nutrition that fuels your training and recovery . Avoid experimenting with new foods or supplements close to race day to prevent gastrointestinal issues . The Dieticians at The Sports Science Institute of SA can guide you through the challenges of proper nutrition and hydration in half or ultra marathons .
Lack of motivation
Maintaining motivation throughout your training can be challenging . Staying motivated , set small , achievable goals and celebrate your progress . Join a running group or find a training partner to keep you accountable . Tracking your runs with apps or journals can also help you visualise your progress and stay committed . Remember , motivation can fluctuate , so having a strong support system and clear reasons for running the race can help you push through tough times .
Using NSAIDs during the race
Taking non-steroidal anti-inflammatory drugs ( NSAIDs ) during the race can exacerbate health risks , including kidney damage and gastrointestinal bleeding . Instead , focus on proper training , hydration , and nutrition to manage pain and inflammation . If you experience significant pain , consult a healthcare professional for safer alternatives . Sports Physicians and other specialists should always be consulted if you are running with an injury or chronic disease . Always manage your conditions responsibly .
Panic training
Panic training or cramming intense workouts into a short period before the race can lead to overtraining and insufficient recovery . This approach increases the risk of injury and burnout . Stick to a gradual , progressive training plan that allows adequate time for recovery . If you fall behind schedule , adjust your goals rather than trying to catch up with excessive training .
Ignoring professional advice
Consulting with medical professionals for pre-race risk assessments and screenings can identify undetected health risks . Ignoring this advice can lead to serious consequences . Seek guidance from sports medicine specialists , physiotherapists , and dieticians to optimise your training and race strategy . Their ability can help you avoid common pitfalls and enhance your performance .
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