The Perfect Race Plan - For Runners

The perfect race plan


No matter what distance you are racing, it is very important that you have a plan. For instance, it might be to run at an easy pace atmosphere of the race, or it might be to pace for the length of a marathon, so that you enjoy the run at 7-minute mile.

Practice makes perfect

Whatever your strategy for running a race, it is vital that you practise it in training to ensure you can actually do it. Try a few shorter runs at your target race pace; experiment with what you plan to eat and drink during the race; and give your running kit and shoes a dress rehearsal. When you line up on the start line, the only new experience should be taking part in the race.

The night before

Don't worry if pre- race nerves lead to a bad night's sleep the night before the race. It's the night before the night before that is more important and, in fact, research suggests that runners who are deprived of sleep perform just as well as those who sleep normally. If you wake up feeling tired, then grab a cup of coffee; the caffeine may also enhance your performance. In any case, the adrenaline that you produce before and during the race will be more than enough to keep you going.

Meal deal

Decide before the race what you are going to eat and drink, if anything, and stick to the plan. You should not need to eat anything in races up to 10K, but if you are going to be running further than this you should consider topping up your glycogen levels with 30-60g of carbohydrate every hour. How much you should drink is less clear. Make sure you start the race well hydrated by drinking 500ml of water or sports drink two hours before you run. During the race itself, your thirst is a good natural guide, telling you when to drink, and obviously the warmer it is the more you need to drink to replenish lost fluid.

Race tactics

As you become more experienced, you may decide that the time has come to take on your rival from the running club or beat a personal best that has been eluding you. These tactics should help you to perform your best every time you cross the start line.

Try to be negative

One of the easiest mistakes that many new runners make when they feel great at the start of a race is to set off at a pace that is simply too fast for them to sustain. However, a tried and tested way to avoid this is to run a 'negative split', which means that you run the second half of the race slightly faster than the first. Try to hold back in the first half, even if you are feeling good, and start to accelerate from the halfway point onwards.

Catch up slowly

Becoming held up at the start of a race is not a problem if it forces you to start conservatively, but if you need to make up some time you should aim to do this only gradually over the remaining distance. Don't be tempted to speed up so you're back on schedule by mile two, and don't increase your pace by more than 10-15 seconds a mile.

Tuck in close

Professional cyclists draft behind the bike in front and so should you. Look for someone in the field who seems to be running at around your pace or even slightly faster and then tuck in behind them. If the wind is blowing into your face you will be surprised at how much difference it makes running. In this way, saving you energy and helping you to run at a steady speed.

Take aim

Set yourself small targets to maintain your focus towards the end of the race when you are pushing for the finish pick a runner who is about l00M in front of you and try to catch them up. Once you are level, pick another runner and repeat the process. Focusing on something other than your tiredness will really help you over a tough final mile.