Table of Contents:
Post Race Recovery for After Your Marathon
Video taken from the channel: Franciscan Health
How To Mentally Prepare for a Race | #AskNick
Video taken from the channel: Nick Symmonds
Warming Up For a Long Run | How to Win Like Mo | Mo Farah (2020)
Video taken from the channel: Mo Farah
What To Do on Rest Days for Running
Video taken from the channel: The Run Experience
Pre Race Run Workout | The Last Workout Before Your Big Race
Video taken from the channel: The Run Experience
Is running the best exercise?
Video taken from the channel: Mount Sinai Health System
How I Fueled & Trained The Day Before A Marathon
Video taken from the channel: Love The Climb VLOG
Just like your regular warm-ups, running the day before a race for around 15 to 20 minutes helps improve blood flow to your legs. 2 This can help stave off fatigue during your run. 10K: A 20-minute jog or relaxed run the day before your race will help keep your muscles loose and.Exercise Is Optional It is key to remember one thing the day before your race: “All your training is complete.” There is no one-size-fits all philosophy on running 24-hours before a distance race. However, it is advisable to never wear yourself out with a run on this day.
Running at race pace serves as a final reminder of what exactly race pace feels like before the race. Ideally, race day workout should be done approximately 5 days before your race: enough time to allow your body to recover, but close enough to keep your legs and mind feeling fresh.Well the answer to that is in about 10 days to 2 weeks time (based on increased fitness LESS increased fatigue). So it follows that running the day before a 5k race will not help make you fitter for the following day. It can’t help.
It might NOT HURT TOO MUCH but IT MIGHT HURT (if too quick). It’s not worth the risk.In the last days before a race, you should avoid strength training and unfamiliar exercises. Fatigued and/or sore muscles can quickly endanger your desired time. Of course, you should continue to do stretching and mobilization exercises.
But these are only a good idea if they have been regular part of your training for a while.The final day before the race, run anywhere from 10 minutes to 50 percent of your normal easy-day volume and include some neuromuscular work. Strides or surges at race pace will help facilitate.
What to Eat and Drink the Day Before Your Big Race—and What Not To It’s no secret that fueling can make or break a race. But it’s not just what you eat during a run that matters.Running on an empty stomach for runs less than an hour is pretty simple for most. However, if you are running later in the day, then it becomes increasingly important to watch your food intake.Summary Three to four hours before a race or training session, distance runners should consume a meal that’s easily digested and absorbed by the body.
An ideal pre-run meal is high in carb.The Day Before the Long Run. 10 Replies. When it comes to following a training plan, regardless of distance, it is likely that you will want to tweak it to best fit your personal goals and life schedule.The Day Before The day before the marathon, most runners find it useful to do a short run to loosen up their muscles and help calm their nerves.
My favorite one was to “plan the run and run the plan”. The first part of that advice speaks to the pre-race preparation that goes into training. You should know exactly how your run should go before you even make it into the corral. The second part of that advice speaks to the fact that you don’t want to try anything new on race day.
What you eat the day before and the day of a run directly impacts how your stomach will behave during your workout. Even more so, your nutrition and fueling during the entire length of a training cycle will affect your GI system on race day.Try to run first thing in the morning before your day gets busy. Or, run during your lunch break. Look for run clubs and running meetups in your area for support and motivation.
Do short runs.“Therefore, if undertaking lower-extremity resistance training and running sessions on the same day, it is best to undertake a running session before a strength training session.
List of related literature:
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from Advanced Marathoning | |
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from The Art of Running Faster | |
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from Advanced Marathoning | |
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from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way | |
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from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition | |
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from Marathon: The Ultimate Training Guide | |
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from Oxford Handbook of Clinical Dentistry | |
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from Sports Nutrition for Endurance Athletes, 3rd Ed. | |
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from The Well-Built Triathlete: Turning Potential into Performance | |
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from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
79 comments
Haha, totally agree with the XC thoughts. I always ask myself midway through the race “why am I doing this”, yet here I am still doing it
I love sage! Cool to see that on the gels! that papaya and passion fruit…i mean…gytis brings us right to hawaii in an amazing way. those nerves are real! i feel you! great feeling before a big day feeling scared. that’s living right there our of your comfort zone.you gotta buy some daily green boost!
Absolutely LOVED this vlog!! Can’t wait to see your marathon rundown and reflection:) Surprised you didn’t have dates! I would load up on them pre-race xD But that banana smoothie was pretty epic. ALSO its Hako’s loss they didn’t sponsor you, sure they’ll eventually regret it when you become big!! Keep it up, Gytis <3
Think twice before you call child slave labor Nike shorts “legit”…
Great pre-race workout. Perfect for my first halfathon coming up in March.
Sir… I will won Gold in 2020 Tokyo Olympics in 1600m, 3000, 5000m, 10,000m…
I think with the color-changing in the shoesit’s just that the camera quality of one of two cameras is worse than the other
https://pinoyathletics.info/is-it-better-to-rest-the-day-before-a-track-meet/
Thanks Holly, that was really informative and well presented. I’m just digging the foam roller out now, cheers.
Hey, try this for your foot massages. it is amazing! https://www.amazon.com/Due-North-Massage-Plantar-Fasciitus/dp/B002QEY6NK
I really love your neighborhood. Looks so green and lovely. Awesome, video!!!
When you do this pre-race workout, is it in your anticipated race day racing flats, or trainers, and if latter, lighter snappier model? (Feedback: Could mention the footwear next time) Thanks!
Totally agree with the visualization part. I remember that I’d need at least several days to psych myself up for the races that really mattered to me, and it involved things like visualizing myself running strong toward the end of the race when I’m getting tired. I don’t think I could have run anything close to my PRs without at least a day or two of mental preparation.
I have the nationals this week and those guys run around 1.50 on 800 and i just runned last week a 600m in 1.22 and that just made me very scared cuz i dont think i can keep the pace with them
Legend Mohamed Farah i wish you all the best.. i am a long race athlet(3000,5000)as a few years back.
On my “rest days” I do my stretching and go for a 5k speed walk. Works for me
I haven’t had a rest day in 2 weeks… decided to take the day off today and loving every minute of it! Turned it into a cheat day also and I’m now eating McDonald’s lol
Mind power of a vegan, you so got this marathon Gytis, can’t wait to see it
I ate a big dinner the day before my rest day I dont know what to do
bought the shirt! super stoked!:) can’t wait to see how the marathon went!!! (sub 3 hours?..)
Love the Run Experience and am considering a unlocking all of the videos but just cant seem to gain access to the FREE 2-WEEK training program. The link here does not work and I have requested access to it in the past without success. It causes me to pause on moving forward on signing up for a full membership in the training programs. Help! you are my new ‘go to’ app and YouTube videos.
This is really good! I would also add visualizing how you want to feel at the end of the race and then work backwards to put those steps in the place. So for example if I want to close hard in a race I work on this during practice or if I want to have high energy before a race I do my best to sleep well the night before. Combing visualizations with some subtle actions to help reinforce it, works wonders.
Great advice and video!
I try and save household chores and errands for rest day to keep from being bored and feeling unproductive. I also try to read (physical copies of books) and avoid music and my phone as much as possible since I’m dealing with those a lot the six other days of the week for training.
I love your videos you’ve been an inspiration to me lately
Sir I have a question..
How do we breathe while running time….
Please Reply
In a few years you will notice how detrimental this diet is for your body.
R8 roller or foam roller? Which do you all prefer? Is one better for certain situations?
Can uu please explain how to get rid of shin splints pain…
Great Video! I have a rest day tomorrow and you have some great tips that I will use. Thank you Holly!
love love love this! Have just been editing my weekly VLOG and talk about my rest days and recovery….oh sooooo important!
How to win like mo: Have the perfect long distance running physiology
Excellent tips. Very informative and well presented. Thank you.
This was a really timely message for me during my marathon taper. Solid advice, thoughtfully presented. Nice job, Holly!
Solid vlog and advice. Glad you addressed these issues about rest days. Can a rest day be a weight/strength session too or is that not quiet a rest day?
Sir how many miles do you run per day and what workouts u do else than u shown in this video
What really disturbed me was the cracking in his legs, I think I heard cracking
What is you weight?????????????
❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓❓
Answer…
I like your diet planthank you mo farah…
#i want to be likke you… To win like youu….
make sure you warm up before your run, by running… then how do you warm up for your warm up?
lol the first cross country race of season i was also like why did i sign up for this haha nice video nick!
Thanks, coach Holly! Yes, I agree we’d better stay unplugged on the days we skip our runs. Lol…
Tbh I just walk out the door and start running, how big of a difference does a warmup make and for what reasons?
Recovery day for my legs starts today, thanks for the information.
bro can u tell me what are the warm up excercise for 1500 meter and how i practise for that?
Sir which type or brand of shoe we should use for long runing
I’m in your family group and I hope we met soon I want to be like you
Same warming up, same shoes and brand, similar gym, but different result
I was analyzing Mo’s physique as he was going through that routine. its interesting how well defined his thigh and calf muscles are. An indication of a low body fat percentage.Though defined they are quite small relative to a bodybuilders physique. I assume he doesn’t do a lot of resistance training, so all that dense compact muscle should have come from thousands of hours of pounding the road or pavement. A sickening work ethic no doubt.
Left out the first part, where Alberto Salazar gives you your steroids.
If you don’t want running FOMO just have no friends who like running…that’s my strategy!
Are you stopping a ton during your run to set up your camera and capture all this footage??
I am a big fan your mo sir,Daily running 10 km and Sunday 15 km
I believe this man completely, not tryn to showoff. Just doing wat he hav to do…..
Sir I like running and I saw your video 3km completed just 7 minutes 40 second. But my timing is 3km 13 minutes. And this November I have to run marathon please help me to improve my running fast and diet..
I mean look at his legs ❌❌❌❌❌❌❌❌❌❌❌❌❌❌❌❌❌❌❌ bro eat something plz.. i know u r champ in marathon.. but don’t u think ur legs r so very thin. ➰➰➰➿➿〽️〽️〽️✳️✳️✳️
I want to create history be the first runner over 100 kg to go sub 15 Mo is my inspiration my last run was 19:57 for 5 K
Along way off yet
What shoes are you wearing? Are those Nike zoom Winflo 4 or Nike Air Zoom Pegasus? Which ones do you like most?
I was told that I should never do static stretching before a run. Is this true?
Dude! You are definitely built for long runs! What are some of your PR’s?
Just found ur account omg I love these vids can you do more workouts
Why is it that I ran 460 miles in the summer and can’t get back to my old pr from a year ago
Great words of wisdom! Nick, you are so correct. My first basketball coach when I was only 4 or 5 taught me the importance of pre-visualization of everything; not just the common “making the free-throw” but every aspect of the game. I have used this all my life and even in my professional career. I think it helps me be a better financial advisor to my clients.
Nick that Run Gum An Alaskan Mile is super sweet! Great idea!!!
Let’s say I mentally prepare for a race (as everyone should) and it doesn’t go as well as I had planned. How did you deal with disappointments like that? Is it as simple as “pick yourself up and go again” or did you find that there were certain things that helped?
Outstanding work as always. Gutsy run on the road with Nora, and camera in hand. Thank you for doing this video. Have my first ever 10K in september in Cape May NJ. May have to follow along with this beginning to end.
Have you ever thought about selling Run Gum Internationally cause this sports store called Decathlon is like every country but USA?
Great video Nick! Never really thought about mentally preparing before the race.
Great advice. When I was a coach of JH and HS athletes I tried to convey how important mindset is in a race.
hey cool. Im about to run my 7th marathon, but the whole getting into biking thing is making want to test the waters with triathlons.
In long distance races (2mile and up) I always tune out and think of songs in my head for the first 3/5 of the race and then turn on my gears and move up and become more aggressive. It’s so much more fulfilling holding back and passing later in the race. My 800s I would focus on breaking the race in eighths and just thinking of hitting my ideal splits and then in the last 300m tell myself I’m halfway done when really I’m almost done and drive home.
Can you get someone to help you out on this so that we just don’t see a street with you talking behind the camera?
I would say minimum one rest day, otherwise when are u giving your body time to repair? Even if you’re training for something long, you need it. I tell ya, I enjoy them!!
Lol when I do the mile I just don’t think cuz I know what I have to do and when from practice. And also I’m in a lot of pain. Same for the 8
Is it best to do long runs at an easy/recovery pace when doing 3 quality sessions a week on top of that?
Would it be better to have a rest day the day before my long Sunday run or the day after my long Sunday run? I’ve been having my rest day be the day after and running every other day but the day before (Saturday is specific to cross training) but not sure if I should be resting before my long run or if it even matters (obviously no correct one answer but curious what others do)
Great video nick! Sorry, I don’t have an IG, so I’ll ask here. Is 3200/3000 more long distance or middle distance in your opinion?
Hi I’m a 14 year old middle distance runner, do you think it is a good idea to start playing soccer for fun alongside running?
How long would you do the ‘intro to plyometrics’ for before moving on to ‘High powered plyometrics’ book?
The extraordinary runner I used to run with and against used to say he would prepare his mind to accept the fact he was going to run through maximum pain so that he would accept it.Thanks Nick.