Q&A for How to Win a Running Race

Good question. You breathe through your nose so it is easier for your body to regenerate. If you breathe through your mouth, it takes longer and you may not stay focused.

You need to pace yourself. Try jogging at the beginning, then when everyone else is slow and tired, sprint to the lead. Performing some leg stretches before you run can also help prevent aching/tired muscles.

The more oxygen you can get to your muscles, the better they will perform. Breathing through your nose and your mouth at the same time can increase the airflow to your lungs when you breathe in - so this should help!

Usually I try to hydrate a lot before the race, but I stop drinking anything an hour or so before the race starts so I don't get horrendous cramps. I also try to hydrate well the night before.

Eat only a light snack because you don't want to run on a full or empty stomach. Maybe you could drink a glucose-based drink, but not a whole bottle, and a couple of crackers for munching on.

Slow your pace to a jog to keep your heart rate up, focus on your breathing and gradually increase your speed until you feel more energized.

Have of good strategy of when to speed up and slow down as well as how long of strides to make. Try your absolute hardest.

Figure out how long the track is and practice running that length so you get used to it.

Get in your most comfortable position, keep steady, and start off slow only if it's a marathon. If it is a short race - about 10 meters - then sprint it all.

It depends on what your goal is during that race. If finishing is the goal, then just slow down a little bit and put your hands over your head, especially if you aren't in a really competitive position. If you are trying to beat a really hard time or a certain competitor, or win the entire race, don't slow down. Concentrate on your form and breathing, the fans, or the other runners.

Challenge yourself to set a new personal record and run as fast as you can to set the bar high for the other runners.

You are actually not supposed to train hard the day before the race. You should do a light jog, rest, and eat well.

Take deep breaths and maybe slow your pace a little before pushing back into your original pace.

Train a lot. Don't push yourself too hard in the first few miles. Keep a steady pace, and reassure yourself that you can do it. Don't be afraid to push yourself, it is in the challenge that you learn and overcome adversity.

Ideally, you should avoid sweet and sugary processed foods when racing, even a couple of days before your race. Many elite athletes do this. These processed foods, while you may think they are providing you with maximum energy, work in the opposite way - they work for a short amount of time before you burn out. Best to eat a banana - a healthy carbohydrate with a high nutritional value that will supply you with most sustainable energy.

Do not get down on yourself. Keep on trying. Did you give 100%? If you did, then that is the best you could have done at the moment. Work hard in practices and get them next time!

Start slow, and walk, o, if you're feeling confident, jog slowly up hills. Hills are the single largest energy sucker in running, so take them as easily as you can.

If you can't choose your spot don't worry. There are lots of other things that can help you run faster. That is just one of thousands.

Yes. This helps collect speed easier so you build more power when running. If you ran flat footed then you would lose power due to the slamming of the feet on the ground.

Do some stretches, and then do a little jogging to get your body warm and your heart pumping. Don't forget to stretch after the race as well.

Expect to feel very tired by the end of the race. Ideally you should expend all of your energy by the time the race ends. If you train hard beforehand, you will be able to run faster while using up your energy.

Start off fast, then conserve your energy in the middle and sprint to the finish.

Because it gradually decreases the energy level in your body.

You should eat primarily carbs, protein, and fruit. Carbs and fruit give you energy, while protein strengthens your muscles.

You should definitly stop and rehydrate, as it's your body's way of telling you that something is wrong.

Yes, you can drink water before a race -- just make sure you don't drink too much. Light, lean protein is probably best a few hours before your race.

It actually doesn't matter. The same amount of energy is expended no matter what stride you choose. Choose one that's comfortable. Experiment in practice, and use the stride that feels right to you. Watch other runners: you'll find that people of similar height will use roughly the same stride length.

100 and 200 are both sprints. 400 is almost a sprint (especially in higher-level competition). 800 is called a "middle" distance and is not a sprint.

Drink lots of water. It's easy to get dehydrated in the heat. Also, don't forget things like sunscreen and sunglasses or a hat if you're concerned.

Just start out with a fast jog and don't power walk. Nearing the end, run like your life depends on it and don't lose focus. Just keep your eye on the finish line.