What should I do 2 days before a 10K?

Just like your regular warm-ups, a 15- to 20-minute run the day before a race helps improve blood flow to your legs. 2 This can help stave off fatigue during your run. Similarly, a 20-minute jog or relaxed run the day before your 10K race will help keep your muscles loose and ready to perform during your event.

What should I do 2 days before a race?

About 2-3 days out from your race, begin to increase your carb intake so that high-quality carbohydrates, including whole grains, vegetables and fruits, make up about 70-80 percent of your total calories. The day before your race, you’ll want to avoid any sources of carbohydrate that pack a lot of dietary fiber.

What should I eat 2 days before a race?

Avoid heavy meals the day before the race and only eat familiar foods on the day itself.

  • Foods to eat. Bread/toast, bagel, peanut butter, fruit without skin (banana), pulp-free fruit juice or sports drink for a pre-race breakfast.
  • Foods to avoid​

What is a good time for a beginner 10K?

That means that if you’re a man and this is your first 10k, aim for finishing around 56 minutes. If training has been going especially well, you could aim to get under 55 minutes for an even time. If you’re a female, shoot for finishing around 64 minutes, or if you’re feeling really gung-ho, try for under an hour.

What should I eat the night before a 10K race?

Examples of pre-race fuel sources include cheese toast, peanut butter or almond butter toast (or a peanut butter sandwich), half or whole bagel topped with avocado, fresh fruit with Greek yogurt or a nutrition bar such as a KIND protein bar.

How much water should I drink before a 10K?

Start the race well hydrated. If you are not already bursting, drink half a pint (around 250ml) of water or sports drink in the half hour before the start, says Professor Sharma.

What should I eat the night before a 10k race?

How long before I can run 10K?

If you have a little more running experience and feel like you’re past the beginner stage, you could be ready for a 10K in anywhere from six to 10 weeks. Plan to run at least four to five days a week, with one to two days of cross-training, such as cycling or swimming.

What should I do the night before a 10K race?

What should I eat before running a 10K?

  1. Make sure you are hydrated the night before, using your urine colour as a guide.
  2. Have a carbohydrate-based evening meal.
  3. Eat your breakfast 2-3 hours before the race start.
  4. Aim to drink at least 500ml of fluid from waking to the start of the race.

What should I do the week before a 10K?

Your body needs adequate rest throughout your training, but particularly the week before a 10K race. Cut back your running mileage and decrease your cross-training workouts. A couple of leisurely 2- to 3-mile runs during the three to seven days before the race will help maintain your endurance and keep your legs loose for race day.

When to stop training for a 10K race?

Generally speaking you should still keep up your training but should do less in total and have more rest. It’s a good idea to include some high intensity training three to five days before race day to keep your body used to that level of intensity but give it enough time to recover before race day.

What to do the day before a race?

If you want to run your best race, spend most of the day relaxing with loved ones, try to stay off your feet as much as you can, except going for your run, and spend some time going over a strategy for the race.

When to run a PB before a race?

One or two days before the race Slow long-distance run followed by accelerations (gradually increase your pace over a short distance of about 100 m until you reach a submaximal (90%) sprint): 5K: 10-15 min / 3-5 accelerations 10K: 10-15 min / 3-5 accelerations