Win a Running Race

Competing in a running race? Nervous? Afraid of not winning? Read the article for advice.

Steps

  1. Warm up before the race. Practice steadily every day with good workout routines that make your muscles hurt. The day before the race, work out a little and then rest up well.
  2. Choose your best starting position. Once the ref says "set" breathe in air. It helps you last longer in a sprint as you should breathe in your nose and out your mouth, it keeps you from cramping up in a longer race.
  3. Keep a steady start. If you get a shaky one you won't get a good position.
  4. Swing your arms. The faster the better, your legs will go faster as well.
  5. Don't sprint at the beginning of a distance race. This is a waste of energy and it tires you out. Just sprint a bit for a couple of seconds to help you keep in a good position, then just jog to not get tired and on the last laps, sprint hard to come in a high position.
  6. Stay humble. If you are very proud of yourself then you think it is too easy and you will come in a fairly low position. But keep your self confidence saying " I can do it". But don't have "false humility" and think you are a terrible runner; that will make you do worse.
  7. Don't get distracted. This will throw your rhythm off. Don't be startled by the pistol if one is used.
  8. If you are running in an oval racetrack, try to be in the lane closest to the center because it takes you the shortest time to complete the track.
  9. If you'd like, drink an energy drink or eat chocolate before the race. It will give you extra strength, but do not do it in a marathon!
  10. Keep your hands loose in a long distance run. Clenching them will tighten your muscles and make it harder to run. If you get tired during a long distance race, just speed walk using your arms.

Tips

  • Never tie with your friends on purpose just to stay friends with them. Never walk with your friends either just to remain friends with them. Run your race at your own speed and a true friend would be happy for you if you beat them.
  • Keep your hands loose, tightening your hands or arms will tighten your chest as well.
  • Aim to overtake the person in front as a target. If you keep on doing it you'll find yourself at the front. Keep at a pace that suits you but really push to get to the front.
  • Even if you get tired sometimes, just keep going. Just think that every small step you take, you get closer to the finish line!
  • Stay warmed up. It'll prevent your muscles from hurting.
  • Before the race, make sure you're in a good emotional state, because your emotional health will impact your physical performance.
  • Don't give up! You can't win if you give up; a runner needs endurance and determination. Learn how to Be Determined and how to Motivate Yourself. If you stop or fall, get right back up and keep going.
  • Maintain a good running rhythm.
  • Try to make your legs move faster on the ground and take long leg extensions. Don't try to beat your feet hard on the ground but do it lightly. You will become faster.
  • Pace yourself. Run at a suitable pace and speed up towards the end.
  • Pump your arms and kick your legs!
  • As good sportsmanship, try to have a friendly look on your face.
  • If you have a friend who you know is significantly slower than you are, encourage them to sign up so you won't finish last.
  • If the race you're about to run is a sprint at least two months before the race start weightlifting.
  • Never run a marathon with water, it will slow you down. The faster the better!
  • Keep going on your toes do not run flat footed. Your knees will get very bad as you age if you make this mistake.
  • If your body starts hurting, try slowing down for a bit but also make sure the person behind you won't pass you. You just slow down for a few seconds or 1 minute and the pain should be gone. If you're running a marathon, and you are far away from the finish line, don't force yourself.

Warnings

  • DO NOT store water in your mouth. You can get a chance of choking on it.
  • Don't compete in a race if you have any sort of sport injury as it will make it worse.
  • A very high caffeine drink such as a Relentless or Redbull can give you very nasty stitches if you take them at inappropriate times.

Things You'll Need

  • A pair of spikes (for track and cross country races) or racing flats (for road races)

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