Pre-Race Workouts

Before race day, run through a checklist of must-dos to enhance your efficiency and reduce injury. Pre-race heat up and exercises can both help you perform your best. In addition, understanding what to consume and when to consume prior to beginning your pre-race workout can help balance your blood glucose, providing you a sustained energy release throughout the exercise and race.

Warm Ups

At least 55 minutes before your race, jog for 15 minutes and follow it with stretching. Running before extending assists to heat up your muscles before extending them, making them less most likely to obtain pulled or injured. Perform hamstring stretches by lying flat on a hard surface area, dealing with up with your knees bent. Loop a resistance band under your best foot, then hold a band end in each hand. Gently pull your right leg directly up and in the direction of your chest. Pull your leg as near to your chest as you can, while keeping it straight. Hold your leg in this position for a few seconds, then gently lower it. Do this 10 times, then cover your resistance band around the opposite foot and repeat 10 times.

Butt Kicks

Butt kicks are an easy yet reliable method of exercising your calf bones and hamstrings before your huge race. To carry out butt kicks, jog in location while kicking your heels up toward your bottom. Perform this exercise for about 30 seconds, starting slowly and accelerating.


At least five minutes before your race begins, sprint. Thirty-second sprints not only help you heat up, however they also assist you to run any of the pre-race jitters you may have. Although you can dash in place, your legs will gain from sprinting along your race course or on a treadmill.


Before starting your pre-race exercise, have a pre-workout meal. Some individuals think that avoiding a meal before working out will make them less likely to tire during an exercise. Eating too close to working out or not consuming appropriate foods are both detrimental, according to Hammer Nutrition. Instead of grabbing a quick energy bar or energy beverage, which are often filled with sugar and other ingredients, eat a blend of carbohydrates and protein. Select complex-carbohydrates such as entire wheat, which includes fiber and B vitamins. More importantly, complex carbohydrates keep your blood sugar from increasing and falling unexpectedly, which adds to appetite and fatigue. In addition to carbs, eat lean protein such as fish or skinless chicken or low-fat milk products.
If you don’t want to eat and you ‘d rather consume your meal, eat a drink that consists of both carbs and protein. Hammer Nutrition suggests consuming your pre-workout meal three to 4 hours prior to your exercise. Physical fitness magazine also suggests drinking 14 to 20 ounces of fluid at least two to three hours prior to your race.