Workout Prep

Getting ready for a workout, run, or race is a science unto itself. Here are a few tips from someone who's done it wrong and right through 40 years of training.
   *MAKE SURE YOUR HYDRATED: You shouldn't be thirsty before a workout, as your body will lose water through sweat. Try to ingest about 16 oz. of water in the hour before starting exercise.
   *BUT NOT TOO HYDRATED: Your stomach should not be bloated with liquid, as this may hamper performance and cause unwanted bathroom breaks.
   *SNACK (HEALTHY): My pre-workout favorite is a banana and peanut butter, with a cup of black tea and honey. Try to have as many varied nutrients in your snack as possible. Find out what works for you, both in terms of performance and digestion. Don't over-indulge and avoid salty foods (no pepperoni pizza!).
   LIMBER UP: Pre-run static stretching is discouraged by modern researchers. Loosen up with walking lunges or martial-art style kicks before doing a cardiovascular workout. Before lifting, try some moves with a resistance band or weighted stability ball. If you want to get your heart rate up a bit before a strength-training workout, use a rower or elliptical machine, as they will engage both upper and lower body muscles.
   PUT THE PHONE AWAY: Texting, or checking your e-mails or Facebook page, are distractions and intensity-killers. If a loved one knows you're at the gym, they can call the front desk to reach you in case of emergency.
   GET INTO A FOCUSED STATE: This is most important before a race, interval workout or intense weight workout. Just think of the task at hand and get the day's worries out of your mind. I tend to be somewhat unsocial before races, because I want to be alone and get in my "zone." There's plenty of time to commiserate and catch up with friends after!
 GO TO THE BATHROOM: At a large race, this requires some planning, as long lines develop at the porta-potties before race-time. I've always had nightmares of being in the john when the a race went off, and I'm sure it's happened many times! After I hit the bathroom, I don't ingest any more liquids before the race.

  Everyone's pre-workout or pre-run routine will vary somewhat. Experiment during training, and you'll have it down for races or competitions. I've learned the most (like everything else in life) from past mistakes!