Keep your breathing even and controlled throughout your warmup. You’ll want your arms to drive forward without deviating to the left or the right. Each arm should be parallel to the track. Your head should be relaxed with a slightly lowered chin, but your eyes should be up and alert. Shoulders should be back which should thrust your chest into a slightly taller position. When running, your chest should be tall, but not overextended in front of you. [1] X Research source
Front lunges Reverse lunges High steppers (also called high knees), where you raise your knees as high as possible while jogging or at a light run. Butt kickers, where you kick your feet toward your butt each time one passes behind you. [2] X Research source
Drinking too much water before your race can affect your performance and may even cause you to get sick during or after the race. Avoid overloading on carbs the night before. Instead, you should eat reasonable portions of carbs, like pasta, several days before your race. Wake up a little earlier than usual and eat a leisurely, balanced breakfast several hours before your race to sustain your energy levels. [4] X Expert Source Francisco GomezFitness Coach Expert Interview. 24 October 2019. [5] X Research source
Lane one, the innermost lane, is the lane with the best advantage. You should stick in lane one whenever possible. If your race makes use of a staggered start for runners, also called a waterfall start, make your way to the inside lanes as soon as possible. [6] X Research source
Though you don’t want to be caught up in the adrenaline rush and burn yourself out on the first lap, you should also be careful that the pack does not pull too far ahead of you. Your first 400 m, which is also your first lap, should be no faster than four or five seconds under your target splits. Your split time is your total time for any point during your run. In a mile race your split times might look like 1:05, 2:10, 3:15 and 4:20 for each lap. Split times gauge your time according to specified waypoints (turns, miles, laps), as though your run had ended there. Remember to stay in lane one whenever possible. [9] X Research source [10] X Research source
Your second lap should be significantly slower than your first, but not so slow that the pack pulls too far ahead of you.
Limit any surge you do at this point to a maximum distance of 20 m. Any farther and you run the risk of inducing your body’s anaerobic response. You’ll want to save anaerobic effort for later in the race. [12] X Research source
Control your breathing. You will be breathing heavily at this point, but you shouldn’t be gasping out of control. Lap three is oftentimes the slowest lap. Aim for your pace to be two or three seconds above race pace, maximum. Your split for your third lap should be 1:08, which is the slowest possible to keep you a contender for finishing your mile at a respectable 4:20 minute pace.
When the first place runner crosses the start line into the final lap, also called the bell lap, a signal will be given, like a gunshot. Your head position should be straight with your chin in a slightly downward position and your eyes up and focused. Keep your shoulders back to keep your posture strong and your chest tall. You’ll want to be light on your feet and you should keep your knees up. [14] X Research source
In the last 100 m, you should be running at your top speed. Keep your form tight and clean; sloppiness is common due to exhaustion. Your final lap should be almost as fast, if not faster, than your first lap. [15] X Research source
Both your warm up and cool down are intended to gradually prepare for physical activity or relax them afterwards. This helps prevent the damage sometimes caused by abrupt and extreme changes in activity.
Warm water is gentler on your system and won’t cause your stomach to spasm or clench uncomfortably. These sensations in your stomach can lead to nausea or vomiting if you’re not careful. Your body will also have lost electrolytes, which are important minerals your body needs to function. The primary electrolytes you’ll need to be concerned with replenishing are sodium (salt) and potassium. Sodium replacement tablets are an excellent resource for serious runners, but regular salt can also be dissolved in water, salty snacks consumed, or raw salt eaten to restore your body’s sodium levels. Potassium can be restored through eating certain potassium rich foods, like bananas, avocadoes, and beans. [16] X Research source [17] X Research source [18] X Research source
