EPISODE 62 LISTEN HERE: https://podcasts.apple.com/us/podcast/62-summer-racing-4th-of-july-race-tips/id1446735036
The 4th of July is coming up! This is a very popular time to run a 5k or 10k race in the USA. However, this is also typically a very hot time of year for a race. This year there may not be any official races, but we are putting on another virtual race for this traditional race day! We will be discussing the details of how to run your best race on the 4th!
How should you approach a race in the middle of the summer?
Do some people struggle more in the heat?
Do you struggle?
What is the difference between running a race & racing a race?
Do you think that the 4th of July races are worth going all in and racing?
Do you see a lot of PRs set over the 4th of july?
What is the mindset athletes should have going into these races?
How should you adjust your goals for the temps?
What is a good pacing plan to have?
Other things to consider like long runs later this weekend & travel plans?
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Check out our tips for racing your best 4 Miler on the Fourth of July!👇
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✅TIP #1: DRESS ACCORDINGLY
Chances are it will be pretty hot on race day! Wear lighter colored clothing, sweat wicking material, and a hat 🔥
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✅TIP #2: DON’T SKIP THE WARM UP
This is especially important for short distance races because you’re asking your body to reach top speeds. Your muscles will be more efficient when warmed up. It will also reduce your risk for injury! Even a short 5-10 min light jog 5 min slower than race pace can help. Throw in some short strides too! 💪
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✅TIP #3: DO SOME DRILLS
In addition to the running warm up, do some drills before or after the warmup! High knees, inchworms, A skips, B skips, monster walks, etc.!
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✅TIP #4: PUT A SPEED LIMIT ON THE FIRST COUPLE MILES!
Use your GPS watch and hold yourself accountable the first two miles of the race! Make sure you do not run the first .5-1 mile any faster than goal race pace and do NOT change your goals based on how you feel! The first .5 mile is going to feel easy regardless of pace because of the adrenaline. ⚠️You must obey your speed limit!⚠️
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✅TIP #5: RECOVER AFTERWARDS
You might feel a little more fatigued from increased sweat loss due to the heat. Make sure to get in some water, electrolytes, and a mixture of carbs and protein within 20-30 minutes of the run! 💦🍌
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GOOD LUCK AND HAVE FUN!
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