To perform your best on race day, start your warm-up 40-50 minutes before the race begins.
Here’s a proven routine that takes about half a mile to complete (approximately the distance from the parking lot to the start line):
- Walk slowly for 5 minutes, followed by a normal walking pace for another 5 minutes.
- Set your watch for your run/walk ratio and run/walk to this pace for 10 minutes.
- Walk around for 5-10 minutes, trying to laugh and relax before the start (bring some jokes).
- Get into position in your start corral and pick one side of the road where you want to line up to be ready for your first walk break (always move to the side of the road to walk). YOU’RE OFF!
For your race, line up towards the back of the runners (but in front of the walkers) to avoid the stampede and stay on the inside lane. And don’t forget to cut the tangents.
I’ll be routing for you! Please reach out to me after the race and let me know how it went.