Competition planning

Training phase: when training, make sure you’re at your best in the weeks leading up to the competition and especially on the day of the competition itself. Take it easy in the last few days before the competition.

Nutrition and hydration: stock up on carbohydrates in the days leading up to the competition. Be sure to drink enough on the day of the competition and refuel on carbohydrate drinks during the competition when running longer distances.

Tactics: manage your energy well. On the day of the competition, you should know how fast you can run the distance. Remember that you should be in better shape on the day of the competition than on training days, as you’ll be refreshed and fully focused on the competition.

The day of the competition: get everything ready the night before. Make sure you’re mentally focused on the race.  On the day of the competition, it’s crucial that you forget about all the weeks of training and everything that came before. Focus on your goal: What do you want to achieve? What are you happy with and what are you not happy with? You can then give it your all.