If you’re about to go for a 1200meter race, do you just go to a McDonalds before and get a coke and then stand on the track like its normal… Because it is not. There are some tips and tricks which runners and athletes follow and why Usain bolt is Usain bolt.
The first rule is obviously that you should have a good training. When you know you’re running or you’re about to go on a race make sure you’ve been training for it since long only because last minute training won’t do you any good, its only going to pull your muscles which will lead to more pain in your calves and thighs. Make sure you’ve been training well. Rule #2 which is very common, eat at least 2 hours before the race. Make sure, it’s full of carbs. You can’t eat last minute and race with a full stomach because that’s not going to help. Make sure you eat nothing new because you don’t know how it’s going to react in your body. Make sure you’re hydrated because running uses up a lot of water in the form of sweat, oxygen etc.
Start by warming up. Give your muscles a bit of relaxation. Run for at least 10 minutes before your race. It’s normal for your body to hurt after you start your workout or training, hence; skip a few days if it gets worse. Increase your daily workout by 10% each day if everything is going normal.
Try training in some hilly or chilly and cold places so that your body can get used to the low oxygen levels and can work accordingly. Running up the hill slows you down more than running downhill speeding. Dress 10% lighter than the weather of the race day. Focus on consuming proteins and carbs after a long race. Avoid hard and focused trainings every day. If you’re doing a one hard day of training, try skipping the next day.