Tips and instructions for the suburb race

• Stretching exercises: warming-up exercises, cooling-down exercises and stretching exercises should be done before and after running… when performing the warming-up exercises, you should start with a simple jog to move your muscles and raise your energy level. After jogging, do some motion and stretching exercises.
•  Eating: you should not eat before the race with at least two hours so that you will not be exposed to spasms and nausea. Make sure to have a balanced meal and avoid fatty foods.
• Drinking: you should not drink before running. Make sure to drink on regular intervals to stay hydrated and that the last time to drink is before the race with one hour. 
• Clothes: you should wear comfortable clothes. Do not participate in the race wearing brand new clothes, but at least wear it once and wash it before the race.
• Shoes: do not run wearing new shoes. Use the new shoes for two weeks before the race.
• Running with the group will keep you vital and motivated.
• Regulate your speed and stay within your energy limit until the middle of the race where there will be times where your speed will increase and other times where your speed will decrease according to your body conditions.
• After the race: give your legs the needed rest and get some fluids or carbohydrates. You should take off the wet and sweaty clothes and wear something dry and clean.