What to do a few days before the 5K race

　　Have you signed up for a 5,000 race, excited and nervous about the upcoming challenge? Don't worry, preparing well in the days leading up to the game will allow you to perform at your best on the field.

Adjust your training plan: When the competition is approaching, the training should be moderately reduced to avoid excessive fatigue. Xiao Li had previously participated in the 5,000-meter race, and he also had high-intensity training a week before the race, which caused him to lose his physical strength during the race. The correct way to do this is to arrange a light jog 3-4 days before the race, the distance is controlled at 2-3 kilometers, and the speed is suitable for you, in order to maintain the body's movement and muscle memory. 1-2 days before the race, do some simple sprint training or easy dynamic stretching, such as 3-4 sets of 100-200m sprints, 1-2 minutes apart, to maintain muscle and joint flexibility.

Pay attention to food and drink: A reasonable diet can provide sufficient energy for the race. High-carbohydrate foods are preferred, such as noodles, potatoes, rice, etc., and can be appropriately increased in the days leading up to the race. Fruits and vegetables are also essential, as they provide essential vitamins and minerals. The dinner on the day before the game should be light and easy to digest, and avoid greasy, spicy and high-fiber foods to prevent gastrointestinal discomfort during the game.

Get enough sleep: Lack of sleep can affect the body's state and reflexes. In the days leading up to the race, develop a regular routine and get 7-8 hours of quality sleep every day. For example, Xiao Zhang, who stayed up late to review his homework before the game, was depressed during the game, and his results were greatly reduced. A good night's sleep allows the body to fully recover and improve athletic performance.

Make physical adjustments: Arrange plenty of stretching and relaxation every day before the race. Stretching can increase the elasticity of muscles and reduce the risk of injury; Relaxation helps to eliminate fatigue and restore muscles to optimal condition. A relaxing massage can be performed using a foam roller, rolling massage of the main muscle groups such as the legs and buttocks, lasting 1-2 minutes on each area. If there is a physical injury, it should be treated in time, and a professional can be consulted for appropriate treatment.

　　By preparing for training, eating, sleeping and adjusting your body a few days before the 5,000 race, you will be able to stand on the field with confidence, perform at your best, and achieve your best results.