Preparing for a long-distance run? Here are six last-minute race-day tips for an injury-free run.
Eat easy-to-digest, non-gaseous and non-spicy food like rice and noodles that help in carbohydrate replenishment. Avoid eating food that makes you gaseous or bloated and hard-to-digest proteins.
What to eat
Muscle activation is the key to having an injury-free run. Simple body stretches are an effective way to activate the muscles on race day.
Muscle activation
Overhydration and dehydration, both are bad for the body. Before a run, ensure to empty the bladder and remember to hydrate frequently.
Proper hydration
Running at high temperatures results in loss of electrolytes from the body which can lead to muscle cramps. To avoid this, sip water containing salt or electrolytes at regular intervals while running.
Be prepared for muscle cramps
Eat bananas, oranges or dried fruits like dates after every 45 minutes to an hour during the run to counter the loss of vital nutrients
Don’t ignore nutrition
Post-run stretches are important for reducing muscle tension and soreness, and helping in the recovery process.
Post-run stretches