Running faster means working harder, and improvements obviously don't happen overnight. But if you're shooting for a PR, you could shave some seconds or maybe even minutes off your finishing time with smart strategies that have little to do with your fitness level. Whether you're doing a 5 km or a marathon, here are some tips to try during your next race:
Run the tangents. Even though race courses are measured accurately, many racers run a longer distance (and therefore a slower finish time) by following every curve in the road. A tangent is a straight line that just touches a curve, so the concept of "running the tangents" is to run the shortest distance possible by running straight from one curve to the next.
Check your form. Every Kilometre or so, check your running form from head to toe, so you can prevent wasting energy as a result of bad form. Look ahead (not down), keep your shoulders relaxed, arms swinging back and forth (not side to side), and your hands gently clenched. Keep your hips under your shoulders and make sure your stride is short, with your feet close to the ground. Don't lose time at the start or water stops. Make sure you line up properly at the start, so you don't spend time and energy weaving around slower runners or walkers. At the water stops, don't stop at the first table -- it's always the most crowded. Go to a table towards the end and on the left-hand side, if there are tables on both sides of the street. (Most people are right-handed and naturally go to the tables on the right side.) Most runners have hit a rough patch at some point during a race. When you find yourself struggling during a race, try some of these mental tricks to get you to the finish:
Give yourself mini-goals. If you're really struggling, don't focus on how much farther you have to go. Just worry about getting to the next mile marker, the next water stop, or another landmark. Keep giving yourself small goals, so you don't feel overwhelmed by thinking about how far it is to the finish line.
Go fishing. Focus on someone in front of you who you think you can catch. Imagine you're casting out a fishing line and hooking that person. Then imagine yourself reeling that person in, as you keep getting closer and closer to him.
Find a mantra. Picking a short phase, such as "One step at a time," that you play over and over in your head while running can help you stay focused and cantered. It can be your inner motivation when you need it most. You may already have a favourite phrase to use as a mantra,Talk to yourself. Who cares if the person running next to you thinks you're crazy? Sometimes giving yourself a little pep talk and saying things such, "I can do this!" or "I'm staying strong" can help you through a rough patch.
Distract yourself. Try to take attention away from how you're feeling by focusing on everything outside your body. I always like to look at the spectators' faces and see them smiling and cheering. It helps me take my mind away from any discomfort I'm experiencing.
NB: Its not what’s in front of you, Its how you see what’s in front of you...
And don’t forget to “Grace the race...
To your Running Successes
Tshepo khoza
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