What do I need to do to prepare for my first 15K run?!
Question: What do I need to do to prepare for my first 15K run.?
I jog/walk about 2-4 times a week. I am not an "experienced runner" and only the most I have run is 1 hour on the treadmill or around the neighborhood or about 5 miles. My friend has begged me to do this 15K with her, which is this weekend. Can you give me any pointers on what I need to do to prepare for this race, even though I only have a week to do it.? What should I eat the night before and the day of.? What should I wear.? Should I run everyday this week or rest as much as possible.? Should I try to run the 9 miles every other day until the big day to prepare.?
Anything you have to help me would be great! Thanks.Health Question & Answer
Anything you have to help me would be great! Thanks.Health Question & Answer
Answers:
you should take a hot bath the night before the race. this will relax your muscles, and allow you to stretch better, therefore avoiding injuries so many people get in long races. just wear sweat shorts with a light colored t-shirt. if you wear a dark colored t-shirt, it observes the sun rays so you get hot outside. if you wear a light colored t-shirt, you'll be better off. don't run everyday this week, but run every other day. drink as much gatorade as you can! i think that you should work your way up to 9 miles. on the first day of the week, go 5 miles. on the third go 7 miles. on the fifth go 8 miles. don't run the whole 9 miles until the race, since you have such a limited time to prepare. the day before the race, this is what you eat:
breakfast: two hard boiled eggs.. No ketchup! drink a bottle of propel or gatorade
lunch: another hard boiled egg, and a salad with chicken..No unhealthy dressing! Drink a bottle of propel.
dinner: grilled chicken with a large chunk of cheese on the side, and a bottle of gatorade
(yes, you'll have to use the toilet a lot, but it will pay off, trust me!)
Day of the race:
breakfast: two hard boiled eggs and a bottle of gatorade.
lunch (assuming it's before the race): just a small piece of chicken and some more cheese. drink propel.
while you're racing: carry a clementine or nuts. VERY good for energy, and they won't give you cramps. Don't drink any gatorade/propel while you're running. only water. gatorade/propel will give you cramps while you're running, and don't work instantly. water works instantly, and won't give you cramps. get one of those shorts with pockets in them so you can carry the clementine/nuts w/o having to lug around a backpack or one of those things that straps around your waist. and don't forget to stretch everysingle muscle in your body the day before the race, the day of the race, and the day after the race.
Hope this helped you! Good luck with the race!Health Question & Answer
breakfast: two hard boiled eggs.. No ketchup! drink a bottle of propel or gatorade
lunch: another hard boiled egg, and a salad with chicken..No unhealthy dressing! Drink a bottle of propel.
dinner: grilled chicken with a large chunk of cheese on the side, and a bottle of gatorade
(yes, you'll have to use the toilet a lot, but it will pay off, trust me!)
Day of the race:
breakfast: two hard boiled eggs and a bottle of gatorade.
lunch (assuming it's before the race): just a small piece of chicken and some more cheese. drink propel.
while you're racing: carry a clementine or nuts. VERY good for energy, and they won't give you cramps. Don't drink any gatorade/propel while you're running. only water. gatorade/propel will give you cramps while you're running, and don't work instantly. water works instantly, and won't give you cramps. get one of those shorts with pockets in them so you can carry the clementine/nuts w/o having to lug around a backpack or one of those things that straps around your waist. and don't forget to stretch everysingle muscle in your body the day before the race, the day of the race, and the day after the race.
Hope this helped you! Good luck with the race!Health Question & Answer
Whatever you do, DON'T run the 15k until the day of. If you run it earlier that week, you will be sore and exhausted when you need to do it again if you're not used to doing it. Run everyday, but don't wear yourself out. Practice your breathing and stretching. Have fun!Health Question & Answer
run a little more every daay. prepare. run 5 miles obe day. and add on a mile each day till u make it up 2 15. eat lots of fruits and vegetables, and drink aLOTS OF WATER! where tight pants/leggings, and running shoes. Health Question & Answer
if ur used to runing about five just increase it a mile eac day. Id run every day to build up your stamina. and its good to eat starches the night before. Like pasta noodles or something.
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just work out and make sure your body's in tip top shape just don't over do it you don't want to pull a muscle or hurt yourself before your big dayHealth Question & Answer
remember to drink plenty of water!Health Question & Answer
stretch first. well. then bring a snickers bar and some gatorade. that's kind of far i doubt youll make it all the way. Health Question & Answer
You are not ready to run the 15K. You might be able to walk it or jog it slowly.
Your last long run day shouldn't be within 4 days of the race. Your friend shouldn't ask you to do this with her; she knows you've not trained for it.
But if you insist on doing this...
*Go slow-- slower than you think you need to go.
*Keep yourself well hydrated all week long.
*Eat well the night before, no new foods or foods that might cause indigestion.
*On the morning of the race, eat a little and at least an hour before race start.
*Stretch and stay relaxed.
My best advice is to train and run this race next year. Be safe and have fun!
Health Question & Answer
Your last long run day shouldn't be within 4 days of the race. Your friend shouldn't ask you to do this with her; she knows you've not trained for it.
But if you insist on doing this...
*Go slow-- slower than you think you need to go.
*Keep yourself well hydrated all week long.
*Eat well the night before, no new foods or foods that might cause indigestion.
*On the morning of the race, eat a little and at least an hour before race start.
*Stretch and stay relaxed.
My best advice is to train and run this race next year. Be safe and have fun!
Health Question & Answer