Warm-ups and stretching
Look around the next time you're at a road race with older runners, especially the ones who look like they know what they're doing. You won't find them standing around much before the race begins. They know that a proper warm-up and some good stretching almost guarantee a better performance. Try this next time:
About 30 minutes before your race, run at a relaxed, easy pace for about ten minutes, speeding up to race pace for the last 2-3 minutes. Contrary to what many beginning runners think, running before a race won't wear you out, it will jazz you up!
Then do some stretching for about ten minutes, holding each stretch for 10 seconds. Don't forget side stretches and torso twists to avoid nasty side aches. Jog for another couple of minutes, then run 2-3 "strides" for about 100 meters each (at race start pace, not a full sprint). Cool down for a couple of minutes, do some short, quick "toe hops" at the starting line, and you're ready to go!
If the start is delayed a few minutes, keep moving! Stretch, hop, do another stride, whatever it takes to keep from getting tight and cold.
We're talking peppermint here!
Research shows that it can help with stomach cramps and even keep mosquitoes away (not that they will be able to keep up with Distance Demons!). Now it's been discovered that peppermint can give you more speed and strength -- really!
A university study had 40 male and female runners perform physical tasks while wearing an odor-free nasal strip, then wearing a nasal strip with peppermint oil. Sniffing peppermint caused them to run faster, do more pushups, and increase their grip strength. Why? Maybe it's because peppermint can improve your mood, which increases your motivation, which leads to improved performance. [Journal of Sport & Exercise Psychology]
You might want to try sucking on some peppermint candy or chewing peppermint gum before your next race. If nothing else, at least you'll have fresh breath as you pass other runners!
