This summer is coming to an end, and major autumn and winter events are entering the final stages. Despite the lingering heat, if you want to achieve good results by the end of the year, it's time to set goals and plan your training. Let's take a look at how to master the pre-competition rhythm together!
This summer is coming to an end, and major autumn and winter events are entering the final stages. Despite the lingering heat, if you want to achieve good results by the end of the year, it's time to set goals and plan your training. Let's take a look at how to master the pre-competition rhythm together!
Run to Break Your Personal Best!
Autumn and winter each year are seasons that runners both eagerly anticipate and fear injury. The Standard Chartered Marathon, EVA Air Marathon, and the recently popular Taipei Marathon—runners are putting in their best efforts to prepare for these competitions, hoping to achieve good results in their target races.
The Taipei Marathon, open for registration in July, is the annual event of runners.
However, improving your performance is both simple and not-so-simple. It's simple because spending time practicing will always reflect in your results. The not-so-simple part is that working hard on training alone doesn't necessarily lead to better results. How to correctly arrange your training and master the pre-competition rhythm also requires careful consideration. In this article, we will share five small tips for pre-competition preparation with our fellow runners, so that everyone can make the most of their race preparation!
Train for a thousand days to use in a moment, and grasp the secrets of pre-competition for excellent results!
1. Periodic Training
Why start preparing for October, November, or even December races several months in advance? It's similar to preparing for exams or projects, where any goal requires gradual progress. As completion increases, you can see the results of accumulated time. Achieving this progress requires arranging periodic training, with training content for the foundation, progress, and peak periods. This allows you to reach your ideal levels of speed and endurance before the race. You can learn more about periodization in the extended reading article!
Implement periodic training to incorporate science into your training.
2. Gear Selection
Good gear makes you run faster, and stylish gear makes you run more confidently. During preparations, find a set of running clothes, pants, and shoes that you are most satisfied with. "Run stylishly even if you can't run fast." Regardless of the final results of the race, you should leave behind beautiful and stylish photos on the track!
Of course, besides taking photos, suitability is the primary consideration. Never test new gear just before the race. It's best to find the most suitable gear 2-3 months before the race and use the same set for the competition to ensure you're in the best condition during the race!
For last year's Taipei Marathon at 8 degrees, selecting cold-resistant gear was also part of the preparation.
3. Training Partners
Training can be monotonous, and during the long training periods, it's crucial to keep yourself motivated. Finding one or a group of training partners is essential. Joining a running group or class is an excellent way to find training partners. If you're preparing for a full marathon, having running buddies for long-distance training, whether it's a short 20 kilometers or a long 30-35 kilometers, is especially beneficial. If you have similar race paces, you might even run all the way to the finish line together on race day!
If you sometimes have to train alone, consider wearing Bone's Tie Connect 2 as your personal training companion. It solves the hassle of carrying a phone while running, allowing you to wear headphones and enjoy your personal running time!
Let Bone's Tie Connect 2 be your ultimate training partner.
4. Diet Adjustment
We all know that endurance sports like running and cycling are related to body weight. A suitable weight allows for better endurance at a steady pace. During the preparation period, adjusting your diet content not only helps control your weight but also increases nutrient intake. Eating clean can make your body feel lighter, and your physical condition will be in better shape before the race!
Eating clean makes your body feel lighter and enhances physical performance!
5, Mental Attitude
The last point is also the most important - "mental attitude." Pre-race anxiety is something many runners frequently encounter. They often feel that their training is insufficient, and as the race day approaches, their increasing nervousness can affect their daily life and sleep. At such times, it's essential to tell yourself: "Control what you can control, and let go of what you cannot." Just completing 80% of your training cycle can lead to excellent progress. Stick to your training, eat when it's time to eat, sleep when it's time to sleep, and a new personal best will naturally appear in the race!
Regular training, relaxation, adequate sleep, and proper nutrition - embrace the race with a "positive and patient" attitude.
The above preparation tips are all interconnected. There's no need to demand 100% perfection from yourself. Just keep your goal in mind, follow the plan, and prepare for the race step by step with a "positive and patient" attitude. I believe everyone can achieve good results on race day!