Fitness Tips

There are several things that you need to remember to do before, during and after the race that will make the experience much easier. The following 6tips will help you to be prepared for the race, stay focused during the race and finish the race strong.

1. Practice

Once you have decided to enter Dhiraagu Road race your next step is to begin practicing. Don’t show up the day of the race not having trained your body. You could end up with serious injuries. Figure out your weak spots while you are training. If you find yourself getting tired half way through the race, focus your attention on training a bit harder for that leg. Stay true to your workout plan during the race. Practicing prior to the big day will prepare you for what’s to come.

2. Rest

The night before the race, get plenty of rest. You should do your workout early in the morning and get to bed at a decent hour. You will be more focused and ready to run the day of the race if you’ve had adequate rest the night before.

3. Hydration

Before you begin the race in the evening ,hydrate your body. Drink plenty of water. Drinking at least 8 glasses of water a day will reduce the risk of dehydration during the race. Take a bottle of water along with you to the race. While Dhirragu provides energy drink & water along the way, being prepared with your own is important. It’s better to use an Isotonic drink ( Rauch/100 plus) rather than another energy drink

4. Stretch

Before the race begins, stretch your muscles. Warm up your body by doing stretches from head to toe. Stretch everything from your neck to your hamstrings. Warm up completely for about 8 minutes . You will find that it will pay off in the end. Save yourself injuries and put in the time stretching before the race.

5. Pace Yourself

When the race begins, pace yourself. While most runners will take off out of the starting fast, they find themselves losing momentum toward the end. If you start off your first half mile pacing yourself, your finish will be stronger. Save your energy for the last half mile of the race and give it all you’ve got. It will be more rewarding to have a solid finish than to finish barely hanging on.

6. Give It All You’ve Got

Save your strength for the finish. When you approach the half way mark you should be picking up the pace to finish strong. Give it all you’ve got in your last quarter mile. Not only will you sprint past runners, you will have an easier time finishing if you give it that extra push.

5KM Beginners Training Programme

Tips provided by MAD Runners
Week Number Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week one 3
8 km long run
20 mins easy run
1200m x 3 (3 mins rest in between each set)
REST or swimming
1 km x 3 (3 mins rest in between each set)
10 mins running x 3 (3 mins walk in between each set)
Week two 10
20 mins easy jog
12 mins running x 3 (3 mins walk in between each set)
REST or swimming
25 mns continuous running
1600 m running in race pace
2000m x 2 (3 mins rest in between each set)
Week three 17
20 mins easy jog
2000m x 2 (3 mins rest in between each set)
30 mins continuous running
REST or swimming
3 km time trial
2.5km x 2 (3 mins walk in between each set)
Week four 24
25 mins easy run
5 mins x 2 ( 3mins rest in between each set)
20 mins easy run
Dhiraagu Broadband Road Race Day



Stretching is an important part of running training. Having good flexibility and joint mobility is important for runners to allow the body to move well.
Poor flexibility can be a factor in many common overuse injuries.

Stretching should be done daily. Important muscles for runners to stretch are:

  • calves
  • hamstrings
  • thighs (quadriceps)
  • hips
  • back

This should be done as part of a warm up before running, ideally for 15 minutes before you start.


A good running technique teaches you the best way to run in order to minimise the risk of injury and improve running efficiency.
A good running technique helps with the following.

Economical running.
Having a good running technique can make running more energy-efficient by minimising unnecessary movement.

You want all your energy to produce straight ahead movement, not a side-to-side motion.

Minimising the chance of injury.
When you run, your forward foot hits the ground with a force greater than your body weight.

Using the correct running technique and appropriate footwear can help to reduce the landing force and therefore the stress on your bones and muscles, minimising the chance of injury.

The most important concept is to “run tall” – keep a good upright posture when running – and stay relaxed. Consider the following points when assessing your running technique.


Whatever sport you are taking part in, it’s important to give your body the right amount of fluids.

As a general rule, you should drink 120 to 150ml of cold fluid every 10 to 15 minutes (cooler fluids because they are normally more palatable and help to lower your core body temperature).

Don’t wait until you feel thirsty – drink before you start, during and after exercise.

Remember that you will also need to take some energy on board if you exercise for more than an hour and a half. Try a banana or dried fruit before or during a long session.
The amount of extra energy you need will depend on your fitness, weight, genetics and metabolic rate. The key is to know your own body.

Drinking a lot more water than you need can lead to a dilution of the salts in the body known as hyponatraemia.


Mind over matter. When it comes to staying motivated, it all comes down to your way of thinking. Setting goals for yourself is important if you want to stay focussed and motivated.

But a common mistake is to set yourself unachievable goals and become demoralised when you find you can’t reach them. To avoid this, keep your goals SMART.

  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Time-based

For example, rather than saying you will beat your personal best for a 5km run, set the more specific goal of beating your best by 10 seconds. However, it’s important to remain flexible and realistic about the goals you are setting yourself.

If you find you are reaching your goals too easily, you may need to set goals that will stretch you more. Equally, if you get an injury you will need to let up a bit.

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