Content

• Steps
• Part 1 of 3: Preparing for the Race
• Part 2 of 3: Running and Winning
• Part 3 of 3: Other strategies for winning the race
• Tips

Preparing for a running race can be a very enjoyable and exciting idea - and winning a race will bring you even more fun. To get ready for your race, you need to train well, develop a running plan, and learn some tricks on how to win the race. To find out more, scroll down to step 1.

Steps

Part 1 of 3: Preparing for the Race

1. 1 Buy a good pair of running shoes. It may sound silly, but a good pair of shoes will get you all the way; bad shoes will leave you with blisters and no desire to run anymore. Go to a shoe store and have your feet measured so you know which shoes are best for you.
2. 2 Make it easier for you to run. If you start from the starting line, you don't need to run headlong or prepare to sprint. You need to prepare your lungs and body for the movements they will perform. Start with two to three workouts every week. For the first few workouts, you should mix running and walking. After that, you can start preparing for a full run.
3. 3 Set up a workout schedule. There is no secret or formula for success in preparing for a race - everyone is different, and as such, the training schedule is also different for everyone. However, your training routine should be comprised of long-distance endurance runs, interval training where you train strength, blended workouts (cycling, swimming, strength training), and short runs.
4. 4 Train where you intend to run in competition. Your goal is to instantly pick up speed and keep it until the end of the distance. Different distances require a different running pace. For example:
   • For 5 km: you need to take your fastest pace and keep it all 5 km.
   • For 15 km: Take a pace that you can maintain the entire distance, and at which you do not slow down in the second half of the distance, as most people do.
5. 5 Prepare mentally. When you race against other people, you also struggle with your own body and thoughts. Part of you will want to stop halfway. What you need to do is set yourself up for the fight ahead of time. First, you need to overcome the urge to run at full speed at the very start, because patience is a big advantage when running half or all of a marathon.
   • While training, work on your pace even when you're tired - don't let yourself give up.
   • When running long distances, do not let yourself slow down in the last meters - this will help you not to give up halfway even when you are exhausted.
6. 6 Check the route. Run or walk the route several times to get an idea of ​​how you will run in the competition. Divide the route into easy sections and places where you will drink. You might want to map out how you will run every mile and a half. Do you need to save energy for the 1.5 km climb on the last two-thirds of the way?
7. 7 Follow the regimen before the race. Many avid runners say it's important not to try new things on race day. Follow a two-long run regimen during your evening workout. In other words, on race day, wake up when you wake up, put on your running clothes and shoes, and eat for breakfast what you normally eat on a jogging day. See what makes you feel best before running and stick to that routine on race day.
   • Before the race, it would be good to eat for breakfast: peanut butter rolls, oatmeal with milk, toast, dried fruit and yogurt. If you feel nervous or nauseous before the race, drink a juice or fruit cocktail.
8. 8 Make a plan before your race. It is important that you have a plan when you go out for a race. Will you run in a group of the fastest participants the entire distance? You may start with a lagging group and slowly but surely work your way around them. Whatever plan you have, you must be clear about how you will go the distance. At the same time, be prepared for anything - we often find ourselves in situations that we did not plan to get into. Perhaps you feel that you can overtake everyone in the second half of the distance, so run after the group of participants who are leading the race.

Part 2 of 3: Running and Winning

1. 1 Run at the same pace. Keeping pace can help you use oxygen more efficiently. It also helps to reduce the secretion of lactic acid in the muscles. The same pace is very important over long distances, when you want the body to work with the same strength over long distances.
2. 2 Stay behind in the early stages of the race. It is important to stick to the same pace at the beginning of the race, when it is easy for you to run, and at the finish, when you are struggling with yourself, so as not to slow down the pace. Staying behind and sticking to your speed rather than running as fast as you start the race will save you the energy you need to finish the race.
   • Keeping the same pace will help you outrun opponents who start the race too quickly as a result. Each time you overtake another rival, you will gain confidence in your abilities.
3. 3 Relax on a subconscious level during the early stages of the race. This is especially important if you run more than 5 km. The second half of the distance will be a real test - you will get tired, and the body will begin to stop listening to you. Relaxing at the start of your run will help you focus and get ready for the second half of the race.
4. 4 If you want to overtake a certain opponent, stay close to him. It is generally best to stick to one pace. If you have identified yourself a person whom you really want to overtake, you can run up to him and keep the same pace with him. If it starts at high speed, make sure that you do not lose sight of it and do not waste too much energy. If he ran forward, switch to your normal pace and catch up with him later - because of the early dash, he will probably have a hard time running later.
5. 5 Think about how to get ahead of someone and keep them behind you. When someone is in front of you, and you want to overtake him, it is important to feel and appear full of energy. To do this, run right after your opponent until you are ready to overtake him. When you overtake, accelerate a little and keep this pace until you run forward at least 30 meters. The person you overtake will perceive you as an opponent that he will overtake later or who will finish before him.
6. 6 Consider the weather. The weather can affect whether you succeed in winning the race. In particular, wind and heat are two factors that can really slow down a runner. If it is very windy on the day of the race, run in a group. When other people are running around you, they will act as a barrier to protect you from the wind. This will help you save energy because you don't have to fight the wind.
   • To cope with the heat, start at a pace that is slightly slower than your usual pace. Most rivals won't, and you will be able to outrun them when they slow down due to heat and fatigue.
7. 7 Think about winning. It doesn't really matter how tired you are or how close the other members are to you, it is important to keep looking ahead. If you look around and other participants notice it, they will know that you are tired and that they can overtake you whenever they want.

Part 3 of 3: Other strategies for winning the race

1. 1 Hone your sprint skills. If long distance isn't your thing, then it might be a good idea to switch to a sprint. Sprint is body-dependent, of course, but with a few tips and tricks, you can get past the finish line quickly.
2. 2 Win a cross country race. Whether you're on a high school, college, or city team, you'll need to train hard to win the cross-country race.
3. 3 Be the first to reach the finish line in race walking. If you enjoy walking more than running, you can still finish first. Get ready for race walking competition and get ahead of your rivals.
4. 4 Take first place in the cycling race. Cycling is a very fun endeavor that will bring you great pleasure. Come to the finish line first and have even more fun.
5. 5 Win a swim. Work your way up to gold with the appropriate training tips and techniques.

Tips

• Add running games to your workouts like soccer, frisbee, and other running games.
• Be sure to warm up before and after running. It is also important to warm up before the race.