Unfortunately, the values achieved on the treadmill don’t always transfer to running outdoors. This not only defines your training zones but also includes a sports medical exam. One way of determining this limit is to do a lactate test in a lab. Running at the Limit of Your Capabilities? A Lactate Test Helps
Are there multiple hills? Is part of the course off-road? You can incorporate these elements into your training if you know about them in advance. Visit the race website to see a course map.
Familiarize yourself with the course in advance.Take steps to follow a regular sleep schedule to get the sleep that you need. Your body will perform better during training and especially on race day if it is well rested. Try to find out which sports drink will be offered on race day to test it out in advance. You may find that water works best for you or you might try a sports drink for longer workouts. You can use long run days or even shorter runs to find out how your body responds to different fluids. Experiment with hydration during training.Then choose the outfit that works best and prep it the night before your race so it is ready to go in the morning. On your long-run days, wear the gear that you might wear on the day of the event, taking weather conditions into consideration. Test gear in advance so that there are no surprises on race day.
Familiarize yourself with the basics of a balanced diet and try to include a variety of foods in your meal plan. You'll need lots of nutritious carbs to provide energy, healthy fats for satiety, and plenty of protein to support muscle growth.
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