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Pre-Race Warm-Up Drills and Stretches

Take a cue from the pros and don't go into your race cold. "Do this warm-up before the gun goes off to help freshen your legs," says Andrew Kastor, founder and coach of High Sierra Striders running club in Mammoth Lakes, California. It's a smart start to any run; also try it once or twice a week as you train.
women running on track What to Do 5 Minutes Pre-Race

Do four to six 30-second strides: bursts in which you gradually accelerate to a near sprint. Then lose the jitters and enjoy the ride!

Race Tip: Refuel fast. "Have a carb and protein snack, like a strawberry yogurt smoothie, within 30 minutes post-race to help repair muscles," Bell says.

Originally published in FITNESS magazine, July/August 2010.