Aside from the weekly Knox cross country races, many of our athletes will be competing in school events, open days, and of course Region and State. We thought a few comments regarding race preparation and tactics worthwhile……..

It is crucial you are fresh for your races. Hard training in the days before a race will only leave you feeling tired. For those athletes not already doing any supervised training - definitely do not start in the week before your important race. For those who do train, most should have a few days off before that big race. The older, more experienced runners may continue to train (as advised by their coach), but it should be light work.

Make sure you are well rested, that you have eaten a few hours before the race, and that you are well hydrated. Keep to your normal routine, and don't experiment (if you must try that new miracle sports drink or pre-race meal, test it at training or in less important races first).

It is okay to be nervous before a race. Everyone gets nervous. It is a sign that you regard the race as important, and that you desperately want to do well. This is good - wanting to do well is the first step to a great performance. What is not good is to be so nervous that you are physically sick. As well as wasting energy, it turns the race from a rewarding to a traumatic event. Remember, it is just a race, and school will still be on next Monday (worse luck). Rather than worry about not running well, treat the race as a challenge. Set yourself a (realistic) aim, and go after it.

You should check out the first 300 and final 300 metres. Does the course narrow or turn sharply after the start, are there soft or muddy patches, etc. Some athletes like to walk the course before the race (if you do, wear spare running shoes/socks - you want to keep your racing shoes dry). Make sure you warm-up - a light jog, stretches and some faster strides.