How To prepare 1600 Meter Running Race in 15 days l 1600 Meter race Tips in Hindi



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How to Prepare for a Race

Three Parts:

Deciding to run a race is a big step. And thinking about everything involved with the preparation of that race, especially if it's your first, can almost make you feel like you've already run it. But fear not – a big part of following through on your goal is to prepare yourself physically and keep yourself centered.

Steps

Obtaining the Right Gear

  1. Get the right shoes.The correct shoe will support your ankle, lock your heel into place, and give your toes enough room to wiggle around.Long-distance running shoes – anything over a 5k – are heavier because of added comfort. If you’re training for a shorter race, look for lighter-weight racing shoes to increase speed.
    • Each foot is made up differently. Experts can help you determine your unique foot characteristics to find shoes that support weaker areas. Your shoe should not just be on your foot, but part of it.
    • Feet grow and change in small but significant ways with age, so don’t presume that a 3-year-old pair will fit even if they’re still in good shape.
  2. Invest in comfortable clothes.Activewear fabrics like Dri-FIT are designed to move sweat away from the body, whereas traditional cotton absorbs it.By using lightweight, sweat-resistant clothing, your endurance will grow as you stay comfortable. You don’t need an entirely new wardrobe, either; just get a couple of the right products to cycle through.
  3. Carry a water bottle.If you plan to train with the water bottle in hand, opt for something smaller and with a nozzle for easier drinking on the go.If you can, plan a route that has water stations so you can refill it if you need to. Additionally, water-pack systems like those from CamelBak keep plenty of water in your reach without becoming tedious to maneuver.
    • Plastic bottles can contain harmful chemicals, so when in doubt, opt for a stainless steel one.

Preparing Yourself Mentally

  1. Write down the date of your race.Studies have found a link between writing down goals and following through with them.Write down your race on something you will see each day, like a calendar or a sticky note on your desk. You want to prevent this goal from becoming an abstract concept for you.
  2. Develop a training schedule.The most successful training schedules incorporate consistency and variety harmoniously. The purpose of creating a schedule is to give yourself time to master a distance and then challenge yourself to raise it slowly until you’ve hit your distance goal.
    • Start by determining how far you can already run. If you can do an eight to ten mile run every week, you should train for a marathon for 18-20 weeks. If you cannot, you may need to train for longer or you might consider a shorter race.
    • Use the 10% rule when creating your schedule, which says that you should not increase your mileage by more than 10% from week to week.
    • If you’re new to running long distances, give yourself extra time to train so you don’t hurt yourself. If the average 5k training program is 3 weeks, give yourself 5 or 6 weeks. If the average marathon training program is 16 to 18 weeks, give yourself 18 to 20.
  3. Hold yourself accountable.Finding someone to train with can be a huge step in manifesting your goal. If you want to train alone but still need motivation, find a friend to check in with on a weekly basis. The point is that you want to create an outside source to bolster your motivation.
    • Fitness apps like Zombies, Run! and Fitocracy use a reward-based system for the work you do so you can see something tangible for being diligent.
    • Remember why you made this goal in the first place. A big motivator will be finding the joy in your training.

Preparing Yourself Physically

  1. Mix up your exercise routine by cross training.Rest your running muscles from time to time by doing exercise that focuses on different muscle groups. Swimming, yoga, and pilates can keep your muscles warm while preventing possible burnout from focusing on a single activity.
    • Gentle stretching helps soothe sore muscles, but overstretching can cause injury. Try some yoga poses, but do not do poses that are too deep. Lizard pose or inverted plank pose are great for runners.
  2. Drink lots of water.Without proper hydration, your training schedule can quickly fall off-track. Your recovery time will take longer, your muscles will burn deeper, and your drive and dedication will most likely falter. When running long distances during training, you should drink water at least every 20-30 minutes, or more if you need it.
  3. Eat a well-rounded diet.Limit the number of processed foods you eat, like candy and fast food. Instead, focus mostly on fresh foods that don’t have a nutrition label – things like fruits, vegetables, and fish.
    • Good sources of healthy complex carbohydrates include quinoa, brown rice, and whole-grain pasta.
    • Chicken, fish, eggs, and legumes are all great sources of protein.
    • Healthy fats consist of all kinds of nut varieties (pistachios, peanuts, almonds) as well as avocados and olive, canola, and coconut oils.
    • Eat a snack high in carbs and protein within an hour after finishing a run to replenish energy quickly.

Community Q&A

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  • Question
    I have cramps the day before my race. Will I still make it?
    wikiHow Contributor
    Community Answer
    Yes. Drink a lot of water and eat some carbohydrates to ease the cramps.
    Thanks!
  • Question
    My race is on the weekend and I haven't done any training. It's a 200 meter race. What do I do?
    wikiHow Contributor
    Community Answer
    Even if it's 1000 meters long, all you have to do is follow these simple steps. 1. Before running, some warm ups and some stretching. Running without stretching can be very difficult, but you must warm up your muscles first before stretching. 2. Focus on the signal of when to run. Do not look at the crowd cheering or the other opponent next to you. 3. While running, remember to keep your hands under your chest. 4. Your knees must be high while running and you must be low. 5. The heel of your foot must seem like it's touching your butt. 6. Don't look back at other opponents. This may cause you to lose several seconds, which are very precious. 7. Try to look at a person who might be ahead of you. The sight of him/her will hopefully push you to run faster.
    Thanks!
  • Question
    My race is tomorrow and I want some tips on helping my speed. Any tips or ideas?
    wikiHow Contributor
    Community Answer
    One tip is try to never get a song stuck in your head before or during running. Eat lots of protein and starch. Noodles, potatoes, bread, and/or peanut butter would be great! Never eat meat before a race.
    Thanks!
  • Question
    I will be competing with competitors that are way older than me. Any tips to get rid of the nervousness?
    wikiHow Contributor
    Community Answer
    Focus on the goal. Do not get intimidated by the others, it will only hinder your performance. Just look forward and listen for the go signal. After that, run as fast as you can, not minding the others, even the crowd, if there is any. Keep your focus on the finish line and the course itself. Concentration is key to winning a race, as well as running daily, of course.
    Thanks!
  • Question
    What are the effects of headphones on my running performance?
    wikiHow Contributor
    Community Answer
    The headphones themselves don't matter too much, but what can affect running is music. It can actually be a good thing -- fast songs make your body naturally more excited, which can cause you to go faster. (Your feet match the beat of the song.) Headphones can get tangled in your arms when you run though, so you may want to consider wireless headphones.
    Thanks!
  • Question
    Does getting a song stuck in my head help let my feet match the beat while humming it in my head?
    wikiHow Contributor
    Community Answer
    If you are paying attention to your feet or you just have a rhythm when you run, it might. If the song is slow, then I would suggest not listening to it, but if it is fast but not too fast for your pace, your feet could end up going a bit faster to the song's beat.
    Thanks!
  • Question
    Is it a good idea to race with an injured arm?
    wikiHow Contributor
    Community Answer
    No, you could lose your balance and fall down, or the injured arm could weigh you down. Try to flex your arm before the race, if you can, to help it get better.
    Thanks!
  • Question
    What if I have period cramps?
    wikiHow Contributor
    Community Answer
    Get medical advice from your doctor, a female coach, or seasoned female runners. Take over the counter pain relievers if these help you.
    Thanks!
  • Question
    I am going to run a 600m race tomorrow, how do I mentally prepare myself for it? Negative thoughts keep coming into my mind.
    wikiHow Contributor
    Community Answer
    Picture yourself crossing the finish line, and just relax. Imagine the pride on your face as you complete something that you have been waiting to do for a long time. Think about how you trained, and remind yourself that you're prepared for this.
    Thanks!
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Date: 08.12.2018, 00:59 / Views: 44455