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Study the course

If the race is held in your neighborhood,

it is highly recommended to scout the actual course before the race. If the race venue is far away,

you should study as much information about the course as possible.

Study the turns, check the overall environment via satellite photos, look at elevation changes along the route, etc. Check the weather conditions and prepare yourself as much as you possibly can.

Don't start too fast

One of the most common mistakes among new runners

is starting out from the starting line at too high a speed, which will burn your energy quickly,

cause muscle fatigue, and ultimately

dampen your motivation for the run,

making your performance inefficient.

Run the tangents

Running along the curvature of every bend in the road

slows you down.

The concept of running the tangents is to run the shortest distance

in a straight line through turns, rather than following the actual curve of the road.

Proper running form is very important

Check your running form to ensure it is ergonomically correct

so you don't waste energy on incorrect movements. For example, look straight ahead (do not look down), relax your shoulders, swing your arms straight back and forth, clench your fists lightly, keep your hips aligned under your shoulders, take short steps, and avoid high lifting, keeping your feet as low to the ground as possible.

Don't waste time at water stations

When you start correctly for your running distance

and don't get stuck in the crowd of slower runners, it's a good start. When you reach a water station, if you don't need water,

run toward the middle of the road to avoid getting stuck in the traffic there.

However, if you do need water, don't stop at the first table,

which is usually congested; run to the next table.

And if there are tables on both sides of the water station,

head to the table on the left, where it is usually less crowded.

Avoid bathroom breaks during the race

Ensure you empty your bowels/bladder completely before the run.

Avoid meals that might trigger the urge to use the restroom;

this will be a great help in saving you from needing bathroom stops.

Article from: www.verywellfit.com

From all of us at #2XUThailand