Leg fatigue happening in a race is inevitable, so is the burning passion to complete the race with a satisfying PB. Organisers of the ASICS Relay Malaysia 2019 that is happening this evening have some reminder and simple tips for you to combat leg fatigue (fingers cross) during your race:
- Eat a snack with high levels of carbs and glucose about 30 minutes before running
- Stretch and warm up so you avoid feeling fatigue at the beginning of your run
SHORTEN YOUR STRIDE
Once you feel fatigue in your legs, you’ll need to adjust your running style to keep on running. Try these tactics:
- Slow down and keep your pace controlled when going downhill
- Lift your feet high to boost your circulation
- Land your foot gently to reduce the impact
- Roll your foot from the heel to the toe
LET YOUR BODY GUIDE YOUR PACE
Too many runners fall into the trap of deciding their pace before they set off. If you’ve had a hard week at work and you’re running low on sleep, then you might need to skip the fast run. Know that your running schedule isn’t set in stone – if today needs to be a slow, steady run, you can move your fast run to next week.
RUN IN THE RIGHT GEAR
You can give your leg muscles extra support with running gear that has compression panels at your quads and calves – it’s about making your muscles work more efficiently and reducing fatigue.
CHANGE YOUR FOCUS
When all else fails, you need to use visualization to take the focus off of your tired legs. Mental training for runners can prove to be just as important as running. Keep setting yourself targets in the distance, so that you’re always running towards something and making the distance more manageable.
LISTEN TO YOUR BODY
If your body is really hurting, you should stop and rest. You can do real damage if you ignore signs of injury, and it’s not worth putting your whole running routine at risk.
This article is originated, reproduced and modified from ASICS Malaysia’s blog with consent.
Read the original article here.