A How Guide on Fine-Tuning Your Performance and Make the Most of Every Mile!
The 1% Race Prep: Mastering the Small Details for Big Results
When it comes to racing, achieving success depends not only on the race itself but also the preparation leading up to race day; the small, often overlooked details that make a significant difference. In this series, we will dive into the ‘one percents’: the minor adjustments, intentional preparation, and the common mistakes to avoid that can enhance your performance. Whether you are wanting to experience race day to its fullest or striving for a personal best, paying attention to these small factors can significantly enhance overall race performance!
Optimising footwear
Before you swipe your bank card for new running trainers, make sure you are choosing the right shoe for your specific event and running style. Selecting the suitable trainer for your easy runs can help prevent injuries and make every mile feel slightly easier. You can find your perfect fit through a gait analysis, which assesses your running or walking form. Many local running shops offer this service.
When it comes to racing, we all want the fastest shoe available. Shoes featuring carbon plate technology are a popular choice for race day, as they can enhance your performance by propelling you forward. The primary science behind carbon-plated shoes is energy return. The carbon plate embedded in the midsole of the shoe helps store and release energy more efficiently as you run, the plate helps to “snap” the foot forwards. Carbon-plated shoes are available in both spikes and road trainers. Some individuals have been found to be 'non-responders' to carbon-plated trainers. Copying the pros isn't always the best choice, as what works for them may not suit your individual running style, biomechanics, or needs. As a result, these shoes may end up being merely a part of your race day outfit instead of enhancing your performance. In summary, optimising your footwear will provide support, comfort, and efficiency, helping you perform better and run faster on race.
Nutrition: pre performance fuelling
What little adjustments (or additions) can you make to your nutrition to ensure you perform at your best? Your nutrition should be tailored to your specific performance needs. For instance, someone preparing for a marathon will need to consume a significantly large volume of carbohydrates compared to a sprinter. Before a race, runners need to consume both simple and complex carbohydrates. What is the difference between them? Simple carbohydrates are made up of one or two sugar molecules which the body is able to quickly break down and absorb as an immediate source of energy. Examples include cakes, biscuits, and sport specific energy drinks such as Lucozade. These should be consumed approximately 30-60 minutes before exercise. Furthermore, complex carbohydrates consist of longer chains and complex starch structures, which involve a more extensive breakdown process. As a result, they are absorbed more slowly but steadily, providing a sustained release of energy. Examples include sweet potatoes, whole wheat bread, and whole grain pasta, which should be consumed approximately 2 hours before exercise.
Another one percent would be tweaking how and when you hydrate. This could involve adding electrolytes to your water both before, during, and after exercise, which will aid in fluid retention and muscle function by maintaining levels of sodium, potassium magnesium. These small but significant changes will support your recovery and boost your energy levels for improved performance.
Sleep
When it comes to optimising performance, many people overlook how small adjustment in sleep can lead to significant improvements. As athletes, it's essential to aim for 8 hours of sleep each night. Two key aspects of optimising sleep are sleep consistency and sleep environment. Sleep consistency refers to the regularity of our sleep-wake cycle, while sleep environment pertains to our surroundings while we sleep or fall asleep. Establishing a consistent bedtime routine is essential for promoting deeper sleep. During deep sleep, the body undergoes significant relaxation; heart rate and breathing slow down, and blood flow to the muscles increases. Maximising the amount of deep sleep you get can enhance recovery for both muscles and the brain, facilitating better adaptations to training and enabling you to train more intensely. Some strategies include adjusting the room temperature to around 18 degrees celsius, dimming the lights an hour before bed, reducing screen time, and minimising noise. These small changes can enhance your body’s natural production of melatonin and improve sleep efficiency, which, in turn, can have a significant positive impact on overall performance
Conclusion
In summary, the many of the "one percent" strategies discussed in this blog highlight the significance of recovery and optimising energy output. At PGC1-Coaching, we encourage athletes to incorporate these small adjustments into their training routines because we understand the significant impact they can have on overall performance and well-being. These minor changes can enhance performance, help you stay injury-free, and promote consistency in your training. How many of these small adjustments will you make to improve your performance?
This blog was written by Megan Harris, a student at Loughborough University studying English. Megan is a student at Loughborough University, where she is pursuing a degree in English. In addition to her studies, Megan has proudly represented Great Britain at the European and World Cross-Country Championships. In 2023, she earned the title of UK Inter-Counties Champion and crowned herself the British Cross series winner. As she has navigated all things life and juggles her academic and athletic pursuits, Megan is focused on achieving her goals on the track while nurturing her writing career.
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