prep for run

dmaxontour

Hi,

I'm a new poster here but I have a 4 mile run on Sunday.

I've only done a little training (up to 2 miles) but I cycle 30km a day to work so figure I'm relatively fit although I know running uses totally different muscles and I expect to be wrecked on monday.

So it's too late to do extra training now - I plan to rest between now and then. Is this wise or should I do a 1 mile run tomorrow morning as a warm up?

Also, and advice on what i should be eating between now and Sunday?

Thanks in advance.

RoyMcC

Yep, arrive fresh. Do a little 10min out, 10min back tomorrow just to iron out the kinks.

Eat sensibly and don't try out new stuff. Don't go mad with the pints tomorrow night and have a light breakfast a couple of hours before the race.

Good luck, report back.

dmaxontour

Thanks, I will.

In regards to eating sensibley... would you reccomend I add extra protein or anything in the coming days? Or have a big feed of carbs the night before the race?

Also, on the morning of the race, would you reccomend or warn away from anything like Red Bull or even flat coke to get that sugar buzz to take me through?

Ruu_Old

No need for extra anything for a short race, big feed of carbs also not needed. Something small for breakfast on race day, a bagel or a piece of toast. I generally avoid sugary drinks altogether. Just stay hydrated with plain, auld water.

Nwm2

dmaxontour wrote: »

Thanks, I will.

In regards to eating sensibley... would you reccomend I add extra protein or anything in the coming days? Or have a big feed of carbs the night before the race?

Also, on the morning of the race, would you reccomend or warn away from anything like Red Bull or even flat coke to get that sugar buzz to take me through?

4 miles is not long enough distance to worry too much about running out of fuel in your body.

Don't eat any more than you normally would. In fact, don't change your normal routine the night before - apart from not drinking, not getting to bed too late and not having a huge meal. Don't eat much protein.

The morning of the race, don't eat a big fibre breakfast as it won't digest. Eat something like some porridge 2.5-3 hrs before the race, sip some water maybe have a small banana between then and race time if you think you need to.

The caffeine in the Red Bull will help in theory (if you don't drink coffee or tea at the moment), but in reality the dose is too small to have much effect. If you feel like one, go for it.

As regards the race itself, start out slowly enough and aim to finish strong. Most people start out too fast, even those of us with GPS watches showing the instantaneous pace.

dmaxontour

Thanks for all the tips. I'll let you know how it went on Monday.

Iron Enthusiast

Best of Luck and Enjoy! Looking forward to hearing how you got on

Mr Slow

Nwm2 wrote: »

Most people start out too fast, even those of us with GPS watches showing the instantaneous pace.

That's the hanging onto pace by the skin of your teeth brigade, of which I'm a member no matter how many times I try not to be.

OP just enjoy the race, you'll run further than you have previously in training but be prepared that it may not be the full distance, saving a bit to charge across the line will give you a great boost. Good Luck.

dmaxontour

Thanks all. It was great craic. I came 137th out of about 600 so I'm pretty happy with that. I ran most of the way and walked for bits and pieces, but ran through the finish. Legs are wrecked today mind. Oh yeah, and I forgot to mention that the whole thing was through, over and under a bog with some obstacles thrown in for good measure.:D