RACE PREPARATION

THE 5 P'S - PRIOR PLANNING PREVENTS POOR PERFORMANCE

RACE READY

The night before a race before you retire for the night, everything you will need for tomorrow should be packed in your bag.
The clothes you will be wearing at the meet or on the bus should be next to your bag so you don’t have to hunt for them in
the morning. Here are some suggestions of what you should include:

NECESSITIES:

  • uniform (shorts, shirt, race number and safety pins)

  • training shoes

  • racing spikes or flats

Check the weather forecast before you leave your house in the morning. Your may need different clothes for different
weather conditions.These are some suggestions of what to wear and pack. For long bus rides you may want to bring a pillow
and a blanket. The two nights preceding the race are crucial for getting adequate sleep. Try to maintain a regular schedule.
Now is not the time to experiment with new pre-race rituals far as sleep and nutrition are concerned. Ensure that you wake
up when you need to. This may mean setting you alarm or asking your parents to wake you. Make sure you know the ti

BRING WATER EVERY DAY.

  • No sharing and no drinking from the spout of the coolers.

  • Be prepared for all weather (hat, sunscreen, pants, jacket, gloves, etc)

  • Cross at the crosswalks only.

  • Arrive on time. Better yet, arrive early.

  • No swearing.

  • Run with someone at all times.

  • No phones or headphones during practice.

  • Alert coaches of any medical issues. Bring meds with you daily. (Inhaler, epi, insulin). No meds, no practice.

  • Ride bus to and from w/ team (homework is not an excuse to go home early) plan ahead.

  • Be smart about your mileage and efforts at practice. Don’t be a superhero for just one day.

  • Prevent injuries. Use the foam rollers, stretch, use a lacrosse ball, ice, legs up, whatever it takes.

If you don't own a watch, pick one up. Wear it daily.

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