Top training tips to the race day

Top tips for training

• Make sure you are stretching before and after every workout. If you don't, you run the risk of picking up an injury and ruling yourself out on race day
• Slow your long run right down. Maintaining a pace you know you can manage throughout a long run is the best way to avoid burnout
• Adjust your schedule if you need to. If you're busy one day, reschedule a session for the following week. Try your best not to skip sessions if you can avoid it

Top tips for race day

• Stick to what you know on race day and avoid anything new
• This is most important when it comes to food
• Gather all your essentials in one spot before bed
• Make sure all your equipment and gadgets are charged the night before your race
• Eat a light and satisfying breakfast approximately three hours before the race

The value of rest and recovery

Long periods of rest and recovery give your body the opportunity to put all your hard work and training into action. If you never rest, your body never gets the chance to build your muscles and body back stronger after training. When the body rests, it's building and repairing your muscles that get damaged during training.

Some great ways to keep your muscles feeling fresh include:

• Using a foam roller on your IT band/quads/hips/hamstrings/calves
• Completing hamstring toe touch stretches, quadricep couch stretches, foot on wall calf stretches, seated twists low back stretches
• Using a massage gun to relieve tension in your muscles

To get more health tips, follow the ‘Manulife Cambodia’ Facebook page at www.facebook.com/ManulifeKH or visit www.manulife.com.kh.