RACING MULTIPLE TIMES IN ONE MEET

Often at meets, we have to run two –  often three races at one meet. We need to understand that the second or third races are going to hurt - we’re on tired legs so it is not going to feel as smooth as the first one. We can, however, make sure we can get the most out of ourselves on the second effort.

After First Race 

1.) Take 10-15 minutes until they feel mostly back to normal. 

2.) Light jog on the turf for about 5-6min

3.) Mobility

• Cat cows

• Bird dogs

• 90/90 sit

• Fire hydrants

4.)Put up your legs!

• Find a wall, goal post, hurdle, etc. to put your legs up against the wall

• Sit for about 10-15min

• This can help circulate blood flow, reduce swelling, and make you feel better. 

Before Second Race 

1.) Light jog for about 8-10min if it has been over 2 hours

2.) Drills

• At least 5-7 total drills (doesn’t need to be a lot of stretching)

3.) Strides

-1500 & 3000m: 3-4 x 80m-100m strides with a run-in at goal pace.  

- 800m: 3-4 x 80m-100m strides. *One should be standing start replicating the start of a race.