Training for Relay Race

In the recently concluded 27^th SEA (South East Asian) Games, the Singapore 4 x 100m relay group obtained silver. The performance was not that bad but for the quartet, they could’ve done better. It was Thailand who got the gold in 39.75 seconds. Singapore finished the competition in 39.79 seconds. The difference of 0.04 seconds was too close that the Singapore team was disappointed.

The team did toil for the medal. They spent months of training. If you found out that you are going to be in a team, you should be serious in your training. Here are some tips that you can consider:

1. Visualize. You should visualize the day of the competition. You have to start your journey by talking to your coach, trainer or captain. You also need a map of your course. If it helps you, print it and make sure that you are familiar with it.
2. Run twice or thrice a day. Weeks before the competition, you have to run at least twice or thrice a day. Running many times can condition your mind and body. You will also know your tempo.
3. Practice cross- and strength training. Running is not enough. You have to consider other trainings like cross and strength training. You have to make sure that your training will suit you. Your trainer or coach will know what to do. Just follow their lead and you’ll be fine.
4. Eat right. Sports drinks are present but it will not suffice. You need all the nutrition you can get before the actual race. In general, you need to include in your diet carbohydrates and proteins. Do not forget to hydrate.
5. Warm up and cool down always. No matter how you are excited or how you want your training to end, never forget about warming up and cooling down. It should be before and after your run. By doing this, you are assured that your performance will get better as time goes by.