Method 2: Meet Prep
1. Get 9-10 hours of sleep the night before. As an athlete, you’ll need to sleep more in order to give your body the proper amount of rest and recovery time. This will allow your body to perform as well as possible.
Try to get a minimum of 8 hours of sleep the night before you compete in a meet. Getting 9 or 10 hours is even better.
2. Drink at least 6-8 glasses of water throughout the day. Exerting yourself will make you sweat and lose a significant amount of water in your body. Fill up your water bottle before starting your day and keep it on you all day long so that you can stay hydrated.
Once you drink it all, refill your water bottle and continue drinking it throughout the day.
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3. Eat healthy, light snacks before the meet. If there’s a lot of time between the last meal you ate and the event you’re competing in, eat a healthy snack or 2 to keep yourself strong, focused, and energized.
Go with something small and light, like a piece of fruit and/or a granola bar, to avoid getting lightheaded or upsetting your stomach.
4. Try to keep a positive mindset. When you’re about to compete, it’s important to think optimistically. It can be easy to let the pressure get the best of you, but that will only stress you out and possibly hinder your performance. When negative thoughts of self-doubt pop into your head, give yourself positive reminders, such as:
You’ve prepared the best you can, and that’s what matters.
You are capable of doing well.
Everything happens for a reason.
5. Listen to music. Listening to music can help you stay focused before the meet by tuning out the high-pressure environment and eliminating distractions. Listen to rap, rock, or dance music to get yourself positively pumped up for your event. Try listening to slower, soothing music if you want to relax your mind.
6. Jog 2 laps slowly. Before you start exerting your body, you’ll need to get your muscles loose. Start off by jogging around the track 2 times at a very slow, conversational pace.
2 laps is the equivalent of 800 metres (0.50 mi).
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7. Do static stretching for at least 15 minutes. Static stretching involves holding a position for 10 seconds while staying still. After you’ve done a little jogging, static stretching will help you continue to loosen up your muscles. Stretch for a total of at least 15 minutes to get your body properly stretched. Some basic static stretches you can do include:
Standing hamstring stretch
Standing quadriceps stretch
Side lunge stretch
Butterfly stretch
Prone calf stretch
8. Do dynamic warm-up exercises for another 15 minutes. After doing some static stretches, move on to dynamic stretches, which involve movement. These have many benefits in addition to activating your muscles, including improving your range of motion and body awareness. Some dynamic stretches include:
Knee to chest
A-skips
B-skips
High knees
Butt kicks
In this section, I talked about preparatory training that will prepare you in advance so that you don't embarrass yourself during the competition and win the race.
Artemus Vazhui