A WEEK BEFORE THE RUNNING CHALLENGE

04/25/17

A WEEK BEFORE THE RUNNING CHALLENGE

A WEEK BEFORE THE RUNNING CHALLENGE:

-          Reduce the number of training sessions, or at least reduce their intensity.

-          Have your last more intensive training session on Tuesday (4-5 intervals of 1-2 minutes in competing rhythm, with at least one interval long pause in jogging rhythm).

-          Decide whether to rest a day or two before the Run based on knowing your own body (I usually give my athletes a day off two days before the competition, with a short run and muscle activation on the day before the competition).

-          Visit sauna in the week before the Run (if you are a regular sauna user), but do not use sauna as a way of relaxation 1-2 days before the Run as it exhausts the body.

-          Eat what you usually eat (do not experiment on the last days before the Run).

-          Do not use gels during the Run if you haven't tried them before, as they can cause digestive problems.

-          Relax your muscles with salt baths (magnesium sulphate) a day before the Run and after the Run.

-          Run relaxed and listen to your body.

-          Let quality lead your training sessions and not quantity.