Cross Country Race preparation?

Load up on carbs the night before. Pasta is not required, but is preferable (and yummy!!).

You don't need to be too picky for breakfast/lunch, but make sure you get something light in. Perhaps cereal in the morning and a sandwich for lunch and make sure to pack some snacks you KNOW you can digest quickly.

Normally I start warming up 45 minutes before my race and do dynamics right before the race starts. Remember to warm up before stretching. Bring sweats, especially if the weather is cold there and you want to make sure you have something warm to wear after your race. MAKE SURE YOU ARE NOT TRYING ANYTHING NEW, IT COULD MESS UP YOUR PERFORMANCE.

Some people like to eat 1/2 energy bar/gel packet or something of the sort like 1/2 hour before the race, but I'm not that kind of person.

Good luck!

1.5 miles - breakfast and lunch. Eat whatever you like for breakfast, nithing too heavy for lunch. Maybe also a snack about 2:30

Stretching - no need to stretch really, a jog before the race for 4 or 5 minutes is normally good enough

don't be scared! yet at the initiating, 2 ok is infrequently a go u . s . race. this can take a severe college athlete 6-7 minutes to finish. in simple terms eat pasta for dinner. that is going to offer you carbs for ability once you're burning out the following day. yet heavily, i in simple terms ran the 1500m race for the first time ever at a meet with 50+ faculties. I had under no circumstances practices the 1500 and characteristic no journey racing. If something i develop into scared! I did great in simple terms so yeah know.. in case you sense you aren't from now on quick adequate verify this out. I run laps to prepare and that i visit handle a lap in sixty 5 seconds yet then i'm fall on the floor exhausted. in the course of the 4 lap race (the 1500) my established lap time develop into 70 seconds!! i don't know how yet once you run in a race you bypass a lot swifter! that is an finished new type of drained!

eat pasta for dinner...get lots of rest! Make sure to eat a good breakfast (probably cereal)....stay as warm as you can! Don't take your sweats off until right before the race! Do some light jogging 30 minutes before! good luck!

Have a light warm up then night before and eat plenty of carbohydrates. Day before plan-manly just fallow amounts of fruit and carbs and meats

*Breakfast

2/3 cup steel cut oats cooked with 1 cup skim milk

¼ cup dried fruit and 2 tablespoons brown sugar (toppings)

8 ounces 100% fruit juice

*Snack 1

1 cup Apple-Cinnamon Flavored O’s cereal with 1 cup skim milk

1 medium banana

Water to drink

*Lunch

(aim for your largest and most carb-rich meal at lunch the day before a race)

2 cups spaghetti topped with 1 cup tomato sauce and ½ cup steamed vegetables

2 slices whole wheat bread topped with 1 tablespoon vegetable oil spread

12 ounces lemonade

*Snack 2

15 animal crackers dipped in 1 tablespoon peanut butter

1 medium piece of fresh fruit

*Dinner

(aim for a light, mild dinner the night before a race)

1 whole wheat pita stuffed with 2 ounces lean deli meat, ½ cup shredded lettuce, 2 slices tomato, 2 tablespoon fat-free honey mustard

2 ounces pretzels

1 cup unsweetened applesauce

16 ounces sports drink

Don't eat any thing solid 1 to 2 hours before a race and you should be good. Check out running 101 at livestong.com