Fitness Corner

Race day is more than just showing up to compete in your event. Athletes should also be taking care of their bodies, including smart food choices, proper hydration and good muscle health.

Coaches Tips:

Drink a minimum of 60 ounces of water on average a day. Athletes can calculate their minimum water intake by dividing their body weight in half and drinking an ounce per pound of body weight.
Eat a balanced meal the night before a race.
Race day food intake should be small portions of protein rich snacks and fruit.

Nutrition Resources

What to Eat Before A Run: Advice From a NutritionistHere’s what you should eat before, during, and after your runs to improve your performance and recover faster.

Sports Nutrition for Youth AthletesYoung athletes have different nutrition needs not only based on their developmental stages but also their learning preferences and environment

Race Prep Nutrition

This article takes a deeper dive into race day food choices.

https://www.runningwarehouse.com/learningcenter/training/nutrition/track_and_field_nutrition.html

Track meet days are long, so we suggest athletes pack food for the day with an assortment of healthy choices. Some examples are fruit, nuts and a peanut butter/jelly or honey sandwich.

We don't want to see any fast food, soda or candy at a track meet. The food choices you make on race day will impact the way your body performs. Healthy choices provide the body the proper nutrition to perform at its best.

Muscle Health Resources

These Standing Dynamic Stretches Make Warming Up Easier than EverAll you need is five minutes, no yoga mat required.

5 Best Calf Stretches For Road Runners And Treadmill PoundersCalling all racegoers

How to Safely Stretch Your Achilles TendonLearn how to safely perform a standing Achilles tendon and heel stretch to relieve tight calves and help avoid pulling or straining your Achilles.

10 Hip Stretches That All Runners Should Know | runningbriteTight hips are the bane of pretty much all runners. As such hip stretches are an important part of a good running schedule.

Pssst, the Life Expectancy of Your Running Shoes Is 500 Miles (at Most!)Every pair reaches the end of the road at some point.

Summer Running GuideHow to make summer your most successful season.

The Absolute Best Tips for Running in the Summer Heat, According to the Pros

Seasonal Tips

When the seasons change, so should we. In the hot summer months our gear gets not only lighter in weight, but lighter in color. Hydration and electrolyte replacement also becomes more important. Check out the resources in this section to have a successful running summer.