Prepare yourself well for the Mile with these recommendations
To schedule training for a mid-distance race like the Mile, we must keep in mind that we will run at most 10 minutes at a very high rate from the beginning (anaerobic). Therefore, the training must be short and with a medium to high intensity, which requires a minimum aerobic base.
If you do not have a good aerobic base, we recommend spending a few days running at a slow rate, for half an hour or more. Thus, we will achieve a minimum of resistance, which will be the basis to increase intensity progressively.
In order to get out of the routine, one day a week of unspecific sporting activity can be done, that is, it does not run, but keeping intervals of high intensity and not much volume (maximum 30 minutes) to continue working on anaerobic metabolism
When we already have an aerobic base, we can begin a specific program focused on the Mile.
- Fartlecks: continuous races with intervals to change the rhythm. For example, running twenty minutes and from the 5 minute to 8, from 10 to 13 and from 15 to 18 increasing the rhythm considerably. We can also start slowly and increase the rhythm progressively during the twenty minutes. For example, running smooth the first five, increasing the rhythm in the next five, going at a very strong pace and finishing the last five minutes in a smooth way.
- The previous month and up to 2 weeks before the race, make a couple of days a week of series between 1.000 and 2.000 meters (between 4 and 10 minutes) with good recovery (between 5 and 15 minutes) to be in conditions to run the next one at high intensity.
- The day after each session, you must devote a good time to stretching and, especially, in the days leading up to the race, to recovery sessions (stretching, rolling and physiotherapy (massages)).
- It is also advisable to reduce the number of series as the day of the race approaches and have done more than one to find the right intensity from start to finish. It is ideal to start and finish the mile at a similar pace and do at least one per month of control.
Optimal physical condition
In order to achieve the best physical form, you should sleep at least 8 hours a day, drink water even if you do not have thirst (especially between meals) and eat balanced (minimum 5 daily fruit / vegetable portions), including carbohydrates carbon (pasta, rice, bread, potatoes, cereals ...) daily. We also recommend that you be given medical check-up, especially those who suffer from heart or respiratory illness a few days before the race. Sleep well the night before and, on the day of the race, make a light breakfast with carbohydrates (potatoes, rice, bread, cereal), three hours before the competition plus a good hydration.
The day of the race
1. Make a good warm up
One of the most important aspects before facing the Mile is to make good warming. In this way we will prepare the body and avoid the injuries. Here are the steps for good warming:
- Run at low intensity between 5 and 15 minutes (roll).
- Do specific exercises to work the muscles that act little when we roll. For example, take the heels to the buttocks to work the hamstrings or take short and fast steps by lifting your knees or running by stepping only ends to exercise the twins.
- Make progressive races (from less to more intensity) of about 50 meters. Finish them with a sprint, which is the empowerment phase.
- Pull muscles in a ballistic manner, that is, by bouncing and not passively, or maintaining the position.
- Stay active until the moment of departure.
When finishing the race, spend about 5 minutes to roll very smooth and hydrate drinking water, juice or some isotonic drink.
- On the same day in the afternoon or the next day, with the relaxed muscles, dedicate 30 minutes of your time to stretch all the muscles thoroughly.
2. Practical tips
- A few days before the race, do a medical check, especially if you have a heart or respiratory illness.
- The day of the race: Sleep well and make a light breakfast three hours before with carbohydrates (pasta) plus good hydration (minimum 500 ml) one hour before the race.
- During the race, avoid situations of physical and psychological stress. You must be aware of your limitations and possibilities and not look at others, do not force the body or make sharp sprints. If you're not well, walk and wait for the sweep car.
- When you finish it, do not stop suddenly. Walk a few meters until the body goes back to sleep.