To be able to minimize injuries and to be able to enjoy the run, one must prepare for the upcoming run. In preparation for the run, several things must be taken into consideration. One of those things is proper attire. You should wear proper running clothes and socks that really made for running and not cotton socks since it will lead to blisters. Take in to consideration the weather in choosing what to wear. Dress as if it is 10 degrees higher than the temperature measured by the thermometer. Putting on sunscreen and a hat will also help especially if the sun is beating down. You should choose proper running shoes and not just any sneakers because it will damage your legs. And when buying you running shoes, it is advisable to do it in the afternoon when your feet are bigger. And don’t forget to tie your shoe laces in double knot so that they won’t come undone while you’re running.

     Food should also be taken into account. Eat foods that will give you energy and protein to give you strength during your training. Make it also a habit to drink water throughout the day to prevent dehydration; and if running long distances, drink enough electrolytes. And in the day of the event before you run, keep your intake low and carbohydrate dominant to give you energy when you run. And to aid recovery, the most crucial time to eat and drink is the hour immediately after you finished running.

     Conditioning your body before the event is a must to minimize, if not prevent, possible injuries that can happen during the race. For example, training your legs will reduce the risks of leg injuries. At first, keep your runs short and slow to avoid soreness and injury; then gradually increase the distance and speed of your runs. Then increase of the distance should not increase 10%. Running on trails, if possible, will be easier on your body. Changing your route every time you train will help prevent boredom because the scenery is changing. Your training should have the four essential elements, endurance, speed, rest and cross-training. Setting goals could also help you in your training, as long as the goals are realistic and long term.

     Before the event day, you should plan your trip to the venue and familiarize yourself to the route. Remember not to bring valuable items which you do not need to prevent loosing them during the event. And during the day of the event you should arrive on time.

     Just before you run, you should get changed to your proper running gear; check to see if you have the essential race items with you; drink sufficiently; use the toilet; and pump yourself for the race ahead. Should you ever feel unwell before or during the race, do not continue and approach any volunteer or medical station as soon as possible.

     These tips should be enough to help you prepare for the upcoming race; for you to be able to enjoy the event with the least, if not none, possible injuries.

Sources:
http://completerunning.com/archives/2006/09/12/100-beginner-running-tips/
http://www.revefit.com/archives/373
http://www.newbalance.com.ph/press-room/power-run2011/
Photo from Stock.xchng