28 Sep '16, 8am

How frequent racing can make you a better competitor.

Still, you shouldn’t just sign up for a race every weekend and hope for the best. Here’s how to ensure that there’s a method behind the madness. Race Tired 
 Rodgers raced 23 times in 1975, but used most as prep for the Boston and Fukuoka marathons. When he ran a three-mile indoor track race a few months before Boston, for example, it was part of a 20-mile day. You don’t have to go that far (literally), but resist the urge to be well-rested for every race. If you’re racing 10K or less, plan an extended warmup or cooldown—or both. Apply It: At secondary races, aim to run at least three miles before and after the race. Once that’s comfortable, extend the cooldown to five miles. Give yourself at least two days to recover afterward (three days for races of 10 miles or longer) before doing another hard workout. Diversify 
 Practice makes perfect, but don’t just race the same di...

Full article: http://www.runnersworld.com/race-training/race-more-to-be...

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