Funds Raised to Date: €214,000.00
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The Pakie Ryan Memorial Event takes place on Saturday 1st of April 2017 @ 11AM.

Tips for Race Week Preparation

Nutrition

Eat a diet rich in fruits, vegetables and complex carbohydrates during the week of your 10K. Runners tend to cut back on protein and fat and eat more carbohydrates the week of the race. On training days with more intense running, eat smaller, more frequent meals. Try to stay away from high-fiber foods the day before and the day of the race, as these foods may cause an unwanted bathroom break during the race. Consuming a high-carbohydrate meal, such as spaghetti with whole wheat noodles, the night before the race may help prepare your body for the run. Additionally, eating a high-carbohydrate meal three hours before the race and drinking a carbohydrate and electrolyte supplement, such as a sports beverage, during the race may enhance your overall endurance, reports the National Strength and Conditioning Association.

Adequate Rest

Your body needs adequate rest throughout your training, but particularly the week of your 10K. Cut back your running mileage and decrease your cross-training workouts. A couple of leisurely two- to three-mile runs during the three to seven days before the race will help maintain your endurance and keep your legs loose for race day. Typically, a runner should rest rather than exercise the two days leading up to the race. Get plenty of sleep during the nights leading up to the run for optimal performance.

Race-Day Warm-Up

On race day, you want your muscles to function at their optimal capacity. Warming the muscles prior to the race prepares your body for the impending run. Take a warm shower the morning of the race to start the process. Begin preparing your muscles approximately 30 minutes prior to the race. Start by walking at a fast pace and increase your pace to a leisurely run for 10 minutes. Stretch your hamstrings, quadriceps, abductors, obliques and calves for a total of 15 minutes. Finish your race-day warm-up with four 100-meter pick-ups. Your body will be prepared for the stress of the race and seamlessly transition into running the 10K.

Hydration

Your body needs to remain hydrated continuously throughout your training, especially the week before your 10K. Stay away from alcohol, caffeine and other diuretics that can cause your body to become dehydrated. Drink plenty of water, as well as sports or energy drinks that contain electrolytes. Drinking large quantities of water and sweating can cause your sodium levels to drop. Replenishing your body with electrolytes before and during the race will prevent any imbalances and help you perform your best.

Preparing for the Event

Click here for a Beginners Training program for 10K.

Assuming that you’ve the miles clocked up in preparation for March, be it in the form of regular walking, running or cycling, it’s safe to say that you are probably in fine fettle for the event itself and well hydrated!. It is important though in the lead up to maintain as healthy a lifestyle as possible to minimise any aches or pains you may feel during and/or after the event. Central to this is of course, to stretch those muscles as regularly as you can. You must make time to stretch daily and the best times for the best stretch is first thing in the morning and mid-afternoon (don’t stretch last thing at night!!). Give yourself the time to stretch slowly and not to rush. Give yourself a routine to stretch starting with your ‘calf’ muscles, ’hamstrings’, ‘quads’ and ‘gluts’. Spend 10-15seconds stretching each of these muscles and do each 3 times. This will enable those muscles to reach their optimal length and not be “tight” as you may often hear.

Many athletes focus on lower or leg muscles but it’s equally as important to stretch upper body muscles such as your lower and mid back, biceps and triceps, forearms and neck muscles. It’s also important not to stretch cold so spend a minute or 2 jogging on the spot for instance prior to stretching. On the day itself, again be warm before stretching, spend a few minutes just jogging prior to stretching but this time the stretch on all those muscles can be fast(5 seconds on each, 3 times), in order to circulate the blood through the muscles quicker preparing them for strenuous exercise! Remember fluid intake is vital prior to, during and post activity to keep you and your muscles hydrated and minimise risk to cramping during the event. Should you cramp during the event then take a minute to stop and gently stretch the affected muscle(s), it’s telling you its tired and being slightly over worked so reduce your pace a bit when you get going again!

When you have completed your event, take an extra few minutes to warm down, this will help greatly in the recovery of your muscles, and of course keep getting those fluids in. It may also be no harm to eat something small directly afterwards.