Racing+Strategies

A good warm up gets you loose and ready to run. It may also help alleviate nervousness. It is suggested that you start your warm up about an hour before your race. Walking around and easy jogging should begin the process. Do an easy half-mile jog followed by your normal stretching routine. Run 400 or 800 meters at race pace. Then give yourself some time to relax and focus on your race plan. When you get to the line do a few 50 meter accelerations. If it’s cold don’t strip down until just before the race. Most race officials will inform you when to start removing outer clothing. Below is listed a routine you can use to get ready for each race:
 * The Pre Race Warm Up**

1. Easy running and walking for about 30 minutes 2. Go through your regular stretching routine you use in practice 3. Run 800 meters at race pace 4. Run 50 meter strides 5. Rest 6. At the starting line stride out several times for about 50 meters or so and do the same back

Along with the physical part of race preparation it is important to mentally prepare yourself. Develop a routine that you can follow for each race. More information on Mental Race Preparation can be found later in this logbook.

Some runners often overlook tactics and strategies. A good solid plan before each race is important to every runner’s success. I usually make a point of asking some of our runners what their plan of action is for a race. The response I get sometime is “Well, I really haven’t thought about it.” You need to think about a plan of action based on your abilities. Will you go out fast or slow? Will you try to stay with the leaders from the very beginning? Will you really attack the last mile? Will you run with a teammate through part of the race? Your plan might be to see how the pace goes out and make your decision at that time. Whatever you do have a plan or goal in mind before the race starts. Below are some factors that might play a part in what strategy you plan on using: 1. Knowledge of the course: In cross country it is important to know the layout of the course. You need to know the location of the hills, turns, hard and soft surfaces, and the finish line. As you walk the course devise your strategy based on the characteristics of the course. For instance, if the course has a sharp turn in the first 300-400 meters get out fast so you don’t get trapped in the back. You may plan on making your move at the top of the hill. If you have run the course before it should be helpful in planning what you will do this time. 2. Knowing your capabilities: Plan on starting slow if that works for you. Stay with the leaders from the beginning if that works. If you run three miles in 19 minutes don’t start out with a 6 minute mile. I would advise you to experiment early in the season with different race strategies. You may find that you have more success using one strategy over another. 3. Divide the race into sections: If you are running the 800 meters on the track, divide the race into 200 meter sections. You may choose to run the first 200 meters conservatively, maintain the second 200 meters, accelerate into the third 200 meters around the curve, maintain the straightaway and kick hard at the beginning of the last 200 meters. In cross country you may choose to use the first 2 miles to position yourself and the last mile your plan might be to give it all you have. 4. Interaction with teammates: If you have teammates close to you in a race, work together in passing other runners. It helps to give each other encouragement. Try keeping up with your teammates, however, don’t slow down for slower runners. It also helps to take turns pushing each other.
 * Race Strategies**


 * Possible Race Tactics**

Below are listed some possible tactic that you could use in a race. See what works for you.
 * 1) Take the inside on curves
 * 2) Speed up after you come out of a blind corner
 * 3) Stay on the right shoulder of your opponent
 * 4) As you and a teammate pass another runner, split and take opposite sides
 * 5) Pass with authority
 * 6) Pass as you come off a curve
 * 7) Surge
 * 8) Start fast
 * 9) Be conservative at the start
 * 10) Try to run an even pace
 * 11) Run negative splits
 * 12) Stay with the leaders as long as you can
 * 13) Make a move a particular point in the race (the last third of the race)
 * 14) Run the downhill fast and maintain on the uphill.
 * 15) Keep teammates within sight

Brooks Johnson (Olympic distance coach) advocates running the last third of any race hard. It is important to consider practicing race strategies. Simulate parts of the race so that we are better able to handle the tactic in actual race situations. It is important to have alternate strategies in mind that you can fall back on in case your original plan didn’t work out. Some runners will have a basic idea of what they want to do in a race but will let the race dictate actual strategy. Don't run only one strategy. Experiment with different strategies early in the season and discover what works best for you.