6 Tips for a successful race

6 Tips for a successful race

6 Tips for a successful race in St Johns FL

1. Nutrition - Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. -------Eat a light dinner the night before the race, 3 Examples -Smoothie ½ banana,1 cup blueberrys, 1 tbsp almond butter, 1-2 cups almond milk, 1 scoop protein of choice (Vanilla grassfed whey, or collagen) -Rice bowl with lean meats and vegetables -Sweet potato with side salad DURING EVENT- Hydration at water stations in longer events (Gatorade, water) , Consume 200-250 calories per hour in long events- Huma gels

2. Sleep - 7-9 hours. Avoid bluelight before bedtime. Get blackout curtains or a night mask for complete darkness. Set temp to 70 degrees or lower. Take Melatonin before race and wake up early to drink coffee/eat light breakfast or just Coffee
3. Training- Owen shott coaching (904)-233-2483, oshott@yahoo.com, sp.coach. 1st place sports , Galloway method - Interval training 1 min on 1 min off, 2min on 1 min off til desired distance etc

4.Mobility/Warmup - DO A DYNAMIC WARMUP BEFORE THE EVENT Example- Butt kicks, high knees, Karaoke twist , bear crawl, deep squats, mountain climbers then light jog/burpees Daily Routine -- Foam rolling, Couch stretch, Worlds greatest stretch, Door way stretch, Chair stretch, Calf stretches, Ankle mobility, quad mobility, hamstring stretches. Refer to Back in motion injury and Wellness center Facebook page for instructional video

5. Hydration - Reverse osmosis water/purified water. Nuun electrolyte Tablets, and Himalayan Salts . Drink more if heat is a factor. Listen to your body and avoid overhydration or underhydration

6. Prep Before your Race. Lay out all your Hats, clothing, shoes, GPS watches and gear for the race the night before. SET ALARMS ! Essential items include: Race bib (number) and safety pins A product to prevent chafing, such as Body Glide, and Sunscreen- (oxybenzone free)

Rocktaping for knee pain ! Dr. Caltrider shows you how to get rid of knee pain using Kinesotaping

OFFICE HOURS


Monday
10:00am - 1:00pm
3:00pm - 7:00pm


Tuesday
10:00am - 1:00pm
3:00pm - 7:00pm


Wednesday
Closed


Thursday
10:00am - 1:00pm
3:00pm - 7:00pm


Friday
10:00am - 2:00pm

Back in Motion, Injury and Wellness Center
309 Kingsley Lake Drive Suite 901
St. Augustine, FL 32092
(904) 999-8343