When you’re getting ready for a big track and meet competition, you are aware that it’s a discipline decided by fractions of a second and millimeters. Therefore, preparation for this kind of event has to include many different factors that can make or break your performance. That is why we prepared this useful list of tips that can help you go to your next track meet in the best possible shape.
Basic Planning
Depending on the type of event you’re preparing for, you need to structure your training in a way that will enable you to reach the peak of performance during the competition. Whether you’re a sprinter or a distance runner, your training needs to be modified according to the final goal.
Either way, you should avoid training harder than you normally do during the week right before the big event. You need to stay active and moving but avoid forcing yourself to extremes.
Prepare Your Equipment
Before any race, no matter how big or small, you should prepare proper equipment that will boost your performance and keep you safe at the same time. First of all, pick suitable running clothes for that particular event. Consider the weather that is expected in the area, and be ready for any uncomfortable conditions such as rain or mud. Next, make sure you check the mileage on your running shoes.
If they’ve already gone through 300 to 500 miles, consider getting yourself a new pair of runners. Also, you need to run in shoes that are designed to support your style of running and the terrain you’re about to enter.
Mental Preparation
It is normal to feel pressured and nervous before or during an important competition. However, try to do whatever you can to relax and be kind to yourself right before the event. If you feel like your emotions are getting the best of you, try to motivate yourself by visualizing success. This can help you gain the confidence that is necessary for you to perform at your highest peak.
Consider the competition that is ahead of you and think deeply about all the training that you’ve completed up to this point. Remember, success is all about the combination of physical and mental readiness, and one can hardly get you there without the other.
Nutrition
The diet before the race is pretty specific. Namely, three to four days before the event, you should consume meals that are low in fat and high in complex carbohydrates. The night before the race, you should have a meal that contains one-third protein (preferably fish or chicken) and two-thirds of starchy foods such as potatoes, rice, or pasta. On the same night, you should also eat a snack that is rich in carbs, so consider having some fruit, a cereal bar, or frozen yogurt.
Hydration
Hydration is one of the key components of any athlete’s success, so the same goes for track racers. Of course, the strategy and the intensity of hydration depend on the distance you’re running, so in many cases, you simply may need to hydrate before and after the event.
In case of longer races like half and full marathons, you need to have a plan to stay hydrated during the event, too. If you’re a long-distance runner, you may even benefit from energy gels and other types of fuels.
Sleep and Recovery
If you get at least seven or eight hours of quality sleep every night, your body will find it much easier to be physically ready for training and competition and to recover properly. According to various scientific literature, even a seemingly insignificant amount of sleep loss can hurt your running performance. On the other hand, being well rested is the only sure way to have all the energy you need for the training required for track meet preparation.
Getting ready for a track meet is both stressful and exciting, and if you want to do yourself a huge favor, you should approach it with a proper strategy in place. Your performance depends on your daily activities, and if you follow the tips listed above, you will boost your chance of success.