Here is your top 5 Pre Race Calm checklist:
1) Set an Intention. How do you want to feel on your race day? Why are you running? Who can you thank for supporting you on your journey? Remember the quote "Worrying is praying for what you don't want" so keep your Intention positive.
2) Keep it simple. If you've already been practicing yoga during your training, fine - take whatever yoga class your body is used to. But if not, now is not the time to be adding new training into your program. Look for formats that are geared toward runners and are more restorative. Wait until the off season for the more challenging classes.
3) Practice Breathing and / or Meditation. Learning to improve the quality of your breathing can make a huge difference in your performance and can create that calm, focused energy you want for your race day. Consider taking a Pranayama or Meditation class at a local studio. If you can't get to a studio, here is a very short breathing practice you can try at home...
4) Fuel your Prana (life force energy). Every cell in your body will thrive if you consciously fuel and nourish it. Book a massage a week before and after your race day. Eat nutrient-dense foods! Drink a green smoothie or try some wheat grass shots. Self-care and honoring our body is so important and will speed your recovery too. In addition, be sure to sleep well and HYDRATE! It sounds so obvious, but in our busy world these simple things get skipped.
5) Put your legs up the wall?! Yep. But this one is for AFTER your race... One of the poses I love most for runners is Legs up the Wall pose. It's so simple yet so effective and restorative to invert your legs after a long run. If you're not sure how to do it watch the following segment which includes a few other gentle, restorative poses...
6) Book a massage or try Self-Massage with a foam roller or myofascial release balls can extend the life of your massage. These inexpensive tools can be used before you stretch to help loosen up tight tissue. You can use a lacrosse ball or tennis ball but I prefer The Pinky Ball. Here is a short segment you can try with the myofascial release ball...
And lastly, run with a high heart! In yoga Mountain pose is all about good posture, alignment and an open, lifted heart always lifts the spirits. Sometimes I imagine a string is pulling me forward from my heart. Sounds weird but boy does it help me get up hills! When we fatigue, the posture slumps and the chest caves which restricts breathing.
If it gets tough, think of one of my favorite old school run playlist songs... "When the mountain is high, just look up to the sky. Ask God to teach you. Then persevere with a smile! Once you dig in, you'll find you're coming out the other side. And once you dig in, you'll find you have yourself a good time." - Lenny Kravitz (Dig in)
Enjoy some self-care. You deserve it! And the more you fill your cup and fuel your Prana, the more energy you'll have to give on your race day.
P.S.
I have a friend (Ian Wasti) who has created his own adventure endurance event this fall. But instead of raising money, he is raising acts of kindness! My "act" is a yoga fundraiser class next spring for the MD SPCA... You'll downward dog WITH your dog and all proceeds will go to support the animals. I also want to collect used yoga mats to donate to the dogs (they make nice cushioning for the animals). It's not too late to donate an act and support his event.
Namaste
Karen Dubs
www.flexiblewarrior.com
