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Gideon and John both in their 20’s were best of friends who loved sports and had a passion for running. They are preparing for the ARM “Run for The Future” run/walk event slated for December and knowing that preparation was key to success, they employed these tips to help them prepare for the big day.

  1. Adjust your strength training

Do muscle-strengthening exercises to build your strength in the months and weeks leading up to D-day, the goal is not to build new muscle but to maintain your strength before going into the race. You should also ensure that you allow the muscles you’re training to rest and recover before you hit the tracks hence no training the week before the event



  1. Watch what you eat and drink before the race

Make sure you are well-hydrated before the start of the race. Drink a lot of water a week before the race to ensure that your body is sufficiently hydrated before you hit the start line. For energy, eat a diet rich in complex carbohydrates, such as bread, rice, pasta, and starchy vegetables.


  1. Practice ahead of the race

This is the most important part. You must do more of your long run exercise at least daily to build your body system; your last long run should take place approximately three weeks to the race because it takes that long for the training-induced muscle damage to resolve. Adding one longer run could lead to trouble since there will be minimal gain and may cause an athlete to suffer from “dead legs” during the event.


  1. Plan and stick to time on the day of the race

By now you should be familiar with the routine you want to deploy before the race, arrive at least an hour before the race as you do not want to get late and feel pressured. Planning is key to success.


  1. On the D- Day

Do not worry about a warm-up run. Don’t stress, enjoy the adventure ahead!

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