Pre-Race Warm-Up Drills and Stretches

By Lindsey Emery

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Laura Doss

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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.

Fuel-Up Checklist

Race Tip: Prescreen race-day eats. "Test what to eat on days you do long runs," says Jenna Bell, PhD, RD, coauthor of Energy to Burn.

Follow Bell's Fuel-Up Checklist:
1. Drink 14 to 20 ounces of fluid two to three hours before the race, then check your urine. The lighter it is, the more hydrated you are (a lemonade shade is just right).
2. Eat something with 0.9 grams of carbs per pound of body weight two to three hours before the race (for a 140-pound woman, that's 126 grams). Choose a high-carb, low-fiber food with a little protein that is easy to digest, like a banana and a plain bagel with peanut butter, and wash it down with a cup of OJ.
3. Top it off right before the start with a sports drink or an energy gel.

Next: What to Do 45 to 55 Minutes Pre-Race

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mandymarneris wrote:

Thanks for posting this today! I am running my first 15k this Saturday and will definitely take advantage of the pre-race advice.

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