Although specific preparations depend on the type of event and race, both sprinters and distance runners need to warm up 25 to 30 minutes prior to the start of race for about 15 to 18 minutes. If competing in multiple events, complete half of a warm-up session before each following event. Long breaks between events can be spent sipping on a sports beverage or eating an energy bar to refuel.Continue Reading
Race-day preparations influence performance, but so do the days leading up to the meet. Meals eaten three to four days before the meet should be high in carbohydrates and low in fats, washed down with 12 to 16 ounces of water. The night before the meet, one-third of the meal should consist of protein. Multi- or whole-grain cereals, breads, fruits, pasta, potatoes and milk all contain high amounts of carbohydrates.
The New York Times investigated the pre-race breakfasts of world famous athletes, with oatmeal, eggs, toast and coffee being the most popular. The South Orange County Wildcats Youth Track Club also emphasizes the importance of proper hydration before and during a meet, recommending that athletes drink 8 ounces of water at least 30 minutes before the start of their race.Learn more about Classic Sports