EN · B1
How to Get Ready for Your First Race
Preparing for your first race can be exciting and a little scary. Start by setting a realistic goal, like finishing the distance without stopping. A few weeks before the event, follow a simple training plan that mixes easy runs, short fast intervals, and one long run each week. Make sure you stay hydrated by drinking water throughout the day and especially before and after each run. Two days before the race, reduce the mileage – this is called a taper – so your body can recover. On race day, begin with a gentle warm‑up: jog slowly, stretch lightly, and do a few strides to wake up your legs. Keep a steady pace during the run and listen to your body. If you feel muscle soreness, slow down or walk for a short time. Finally, stay positive and enjoy the experience!
Words from this text
- hydrated
- مُرطّب، يحصل على كمية كافية من الماء
- pace
- سرعة الجري أو الإيقاع
- warm‑up
- تمرين خفيف قبل النشاط الرئيسي لتجهيز الجسم
- taper
- تقليل حجم التدريب قبل المنافسة للسماح للجسم بالتعافي
- muscle soreness
- ألم أو شد في العضلات بعد الجهد