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In preparation for a running race there are many things that are necessary to be done. If you want to have a successful race you need to arrive at that race physically, mentally, tactically and technologically prepared. Your preparation for the race is essential for success having no preparation is like making a cup of tea without boiling the water!

PHYSICAL PREPARATION:

- Training; you need to be able to complete the race distance and if you are aiming at a certain time you need the aerobic power, running speed and strength to achieve this time. This means training regularly and eating healthily and making sure that you are prepared for your event
- Injury prevention; it's no good to turn up at a running race injured so maintain or improve your flexibility with stretching, improve your strength by lifting weights and avoid pushing yourself too hard in training
- Warm-up; before your race you need to warm-up with 10-15 minutes of running and some stretching. This is to increase flexibility and muscles temperature and get you ready to race.

MENTAL PREPARATION:
- Self-belief; before your race you need to be in good enough physical shape so that you know that you will be able to achieve your goals for the running race
- Discipline; you need to set achievable goals for your race but be prepared to make sacrifices and continue running through fatigue to achieve these goals

TACTICALLY:
- Pace; don't start the race too fast as there is no need for this and it may lead to you fading towards the end and running slower than you could have. Aim to run at even pace or negative splits
- Slipstream; take advantage of protecting yourself from air resistance and the wind by running in a group or behind another runner
- Attacking; if you feel the pace of someone else drop off and you are feeling good take this chance to put a gap between you and them

TECHNOLOGICALLY:
- Equipment; check that your running shoes and clothes that you will wear in the race will be ideal by wearing them in a couple of training sessions. Dress to the weather conditions

There are also a few other things to do before your race:
- Make sure you know/understand the race rules (especially important in relays)
- Don't eat for 1-2 hours before the race
- Arrive at the race with plenty of time to spare
- Make sure you have your race number pinned to your running top so that it is clearly visible

I hope these tips help you prepare for what should be a successful running race!

Learn more about this author, Jack Brooks.
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