Running science - How to plan before and during a race

When planning to run a race, make sure you have used your new running shoes at least 5-8 times so you know that they feel good. Never buy new shoes the same day as the competition! :)

How to plan your run

First 30%: The most common error is to go out too fast in the beginning. Spring rather calmer. You should feel the day's form and become hot enough.  

Middle 30-60% in the race: You usually have good flow, stamina has not begun to put an end yet. It is important that you enter the speed you have planned and can keep it.  

The end is close 70-90% left: Repeat your running mantra, visualize the finnish and get mentaly read for the last and fastest run. This is the toughest part of the race (well maybe not, for me the first part - signing up and getting prepared is the hardest)

The last 10%: Just run! Run as fast as humanly possible. The end is so close that it is only to run as fast aspossible to finnish the race!

Diet before a race

If you belivie Carb loading before competitions and races is a most, than you are wrong. When training before a race your body will start to prepare and you will train your body in the ability to store glycogen.

Training to run a race - Two weeks before the race

Increase the amount of training and practice to run faster after each run.
Test run: 4x1,5 kilometers in faster tempo. (running a total of 5 kilometers in a rapid distance).
10 days before the race, you can insert a run longer than the competition round.
The week before the race/run/competition - cut down on running. Do some quick short runs and some slow distance rounds. For example:
4-5 days before the race, you can run a tougher intervals up a hill or mixed 1-2-minute intervals with fairly high speed. 3-5 intervals with long rest. You should exercise at the peak of your capacity, without pressuring you. Rest a day after.

Run a of 4-6 kilometers. It should not be a test, but a way to know that the form is there.
Rest, walk, swim or jog slowly the last 1-2 days before the race, 3-4 kilometers is enough.

Good luck!

Are you also looking for some shoes that will help you run

There are hundreds of reasons to start running. All you need to start running is a pair of good running shoes, shorts and a t-shirt. Almost everyone knows how to run, maybe you don't have the perfect form yet but you know how to run - don't you? So there is no reason really not to start running on a daily basis. Start of running slow and up the tempo and learn to master your own running technique! If you start running you will not only benefit from a better health, but you will probably be less stressed. So running could have good effects as a stress relief. If you are looking for one of the best workouts then running is what you should do. Running makes you stronger, faster and harder. But to get better you need two things 1. Good shoes for running 2. Better cardio and technique

Shoes that help me run faster

running shoes

Finding a good workout tempo and rest period between sets 

 If you workout with several muscle groups at the same time, something you do when you use your own body weight (with or without additional weights), you build a body that gets the whole package. That is strength, stability and coordination, which will help you in everyday life.

Don't soly work out on machines, if so you will only isolate the large muscles groups which makes you not workingout the smaller once and stabilizing your muscles. Instead of machines do classics such as deadlifts, lunges, squats and the plank which are all super excercises. When you feel that you control these excercises than add the weights or test different variants.

Rest periods suck! Catch your breath, let the strength get back and then continue

To catch your breath after a heavy exercise is given, but to take a break that is sufficiently long to you and training mates have time to discuss the world's problems? Not so effectively, alas! - Muscle Growth requires exhaustion and after five minutes, the muscle recovered. After a minute the muscle will be more or less fully rested.

How long you should rest depends among other things on how you set up the pass, and how heavy weights you are driving. But the shorter the rest you have between exercises, the more you burn. Run a circle where you rest 20 seconds between exercises and sets!

It's easy to become self-conscious when you see yourself sweaty. But the advantage to stand before a mirror contemplating actually disadvantage, and that for one reason: You can keep track of your posture and technique. And that is important, not only to get the most out of the exercise, but also to reduce the risk of injury.

Are you asking yourself if it is possible to walk your self in to shape?

YES it is! Walking is of course a very gentle form of exercise where the risk of injury is very low, therefore, you need not be afraid to go too much. It depends on how much time you have? Going morning walks every day before breakfast works just fine, but also walks on the afternoon are effective if your goal is to lose weight. 

Diet for walking yourself in to shape

Regarding the diet, I recommend to eat as clean and natural food as possible and not exclude any food group, but since you are looking for weight loss, I recommend avoiding sugar and most starchy carbohydrates in the form of, for example, pasta, bread, rice and potatoes. Select the preferred carbohydrates in the form of fruits, vegetables, roots and berries. Combine with good unsaturated fats and good saturated fat which, for example, coconut and fill your plate with organic lean protein. So eat until you are moderately satisfied and never go starving!

Workout til you sweat!

WORKING OUT is great - we all know that and even everyday exercises like cleaning and slow walks are great for your body and mind.

But there is a big advantage to run sweaty in your workouts! According to an Australian study conducted at James Cook University. Researchers there studied more than 200 000 people in over six years, and when they compared the people who sweat moderately with those who ran tough workout and uber sweated - no matter how many times a week they fed off - it turned out that the latter group ran 9 -13 percent less likely to die prematurely. SO WORK YOUR ASS OFF!

Yet another reason to lace up your running or weightlifting shoes!

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