Run hard when it’s hard to run
Your legs are not giving out, your head is giving up. Keep going.
TIPS FOR RACE DAY AND RECOVERY
The faster you run, the faster you’re done!
PROPER RUNNING FORM
Keep your feet low to the floor without lifting your knees.
Maintain a vertical running posture so that almost no muscle power is needed to keep the body in position.
Stay light on your feet. Rather than springing off of the ground, let your feet gently lift off in a reflex action as the body rolls forward.
Focus on eliminating discomfort in the exercising muscles. Adjust stride and leg movement to feel smooth and comfortable as you run.
AFTER THE FINISH
Keep walking for at least half a mile.
Drink about 4-8 oz of fluid.
Within 30 minutes of the end, have a snack that’s 80% carbohydrate/20% protein.
If you can soak your legs in cool water, during the first two hours after the race, do this for 10-20 min.
Walk for 20-30 minutes later in the day.
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