How to Run a Race

Have you ever thought about how you should run a race.  Most athletes or people in general assume that a fit person is fast, which is most likely true but when you run a race about 50% of the race is won by how you ran it.  For example most popular races are probably the hundred meter dash or even the forty yard dash in the NFL combine.  These races have a major emphasis on how it is run.  However, there are three easy steps to achieve a faster time.  There is the before, during, and after step which are all easy and simple to do and with practice and determination you will simply be a better athlete without even realizing it!

 

 

Things You Are Going To Want:

 

• Cleats/Track Spikes: These will help you run faster due to better traction on field/turf.
• Compressions: Light clothing will help you run faster.
• Positive Attitude: Positive attitude will win you more races than a negative attitude.
   

 

 

 

 

Before Step:

 

1.      Hydrate. The first thing you need to do before running any race whether it's short distance or long distance is make sure you are hydrated.  Drinking lots of water the day before and the day of your race is essential.  No sports drinks, like Gatorade and Powerade, just water.  Water is the healthiest option.

2.      Stretch.  Stretching the muscles is an absolute necessity, if you don't stretch, your muscles will be extremely stiff during and after your race.  Stretching loosens the body up, without stretching, pulling a muscle or getting an injury of any kind is much more likely. 

 

 

 

 

 

 

During Step:

1.      Stance.  Probably the most important step in running a race is the during step.  This is the moment to shine and stance is critical to run fast.  Most short sprints rely on how good an athlete's start is.  Most races will have blocks on starts.  Dominant leg or jumping leg for people who do not know their dominant leg is going to be a couple inches behind the starting line.  This is the leg you want to push off of, that is why your dominant leg is in front of your other.  However your other leg will be about a foot apart and a couple inches back from the other foot and slightly elevated to your comfort.  Opposite arm down from the leg that is up and you are set to begin your race. 

2.      Arms. Your arms crucial in the race as well.  When the gun or whistle goes off you actually want to launch off from your dominant leg and really exaggerate the swinging  of your arms.  This helps you build up power and power leads to faster times. 

3.      Breathing. For people who do not know when you hold your breath you are actually stronger than normal.  This is why you only want to breath only a couple times when you race.  Depending on the distances and athlete, for example most people takes about two to four breaths running the hundred meter dash and some people actually hold their breath throughout the whole race.  You will need to practice this step if you are a beginner. 

4.      Finishing.  Now that you are in the middle of your race you want to keep good form, which means equal strides with elbows tight to your hips and your arms going from cheek to cheek.  Do that throughout the race and towards the end most athletes try to lean forward to finish to get a faster time. 

 

 

After Step:

 

 

1.      Start drinking water. The more water the better. The next few hours the bodies metabolic process will slow down. The muscles in your body are required to be soaked in water. So it is critical to keep hydrating for hours after racing.

 

2.      Eat something. Afterwards, find a quick snack to eat. Foods like bananas, apples, oranges work well. Continue this process right after the race as well as the days following. Also eat some protein and avoid greasy/ascetic food.

3.     

 Stretch.

Stretching is critical after any exercise. It reduces the risk of cramps and allows your body to cool down. Stretching after a race also helps with flexibility.

4.      Take a warm bath/ice. This is not a critical step, however is a relaxing one. It soothes the muscles and speeds up the recovery process and icing up helps prevent any unnecessary injuries.

5.      Continue these things up until the next race. Obviously the more you spend recovering the better you’ll perform in the races to come. So continue to eat healthy, exercise, stretch, and relax to keep the body strong and healthy.

 

Now that you have learned the before, during, and after steps to run a race it is time for you go practice to have the fastest times you have ever ran.  Remember practice makes perfect!