How to Win a Race

PDF download Download Article
PDF download Download Article

Training for a race can be so exciting and satisfying. What's even better? Winning that race. If you want to win, you'll need to train well, create a winning strategy, and learn some must-know insider tips. Don't worry—we've got you covered. Keep reading to learn how you can start taking steps to win your next race.

Part 1
Part 1 of 3:

Training for the Race

PDF download Download Article
  1. As silly as this may sound, a good pair of running shoes will get you through a race; a bad pair will give you blisters and kill your determination. Go to a shoe store and have your gait measured so that you know what kind of running shoes will work best for you. You should always look for shoes that are lighter than your average shoe to increase your mobility. [1]
  2. If you are starting from scratch, do not jump head first into running or sprinting to train. You need to acclimate your lungs and the rest of your body to the motion it will be doing. Begin with two or three days of workouts each week, with the first few workouts being a mixture of walking and running. From there you can build up to running the full length of your race.
    Advertisement
  3. There is no secret, perfect formula for training for a running race--everyone is different, and as such, each training schedule is different. However, your training routine should consist of long distance running where you work on your pace, interval training to build up your strength, cross-training (like biking, swimming, strength training), and shorter runs.
  4. Your goal should be to reach a pace that you can fall into immediately and that you can keep up throughout the race. Different race lengths will call for different paces. For instance: [2]
    • For a 5K: You will want to find the fastest pace that you can run at maintain for the entire 5K.
    • For a 15K: Find a pace that you can maintain throughout the entire race without slowing down at all in the second half of the race, which is when most people lose speed.
  5. While you are racing against other runners, you are actually fighting a battle with your own mind. Part of you may want to call it quits halfway through. What you need to do is prepare your mind for the struggle ahead. First, you must overcome your desire to sprint as soon as the race begins--patience it a virtue, particularly when running a half or full marathon. [3]
    • While working out, practice maintaining your pace as you get tired--don’t let yourself let up.
    • While running longer runs, keep yourself from slowing down in the last miles--this will help you get in the mindset of not letting up during the race, even when you are exhausted.
  6. Run or walk the course a couple of times to get an idea of what it will be like when you are actually in the race. Plot out port-o-potty locations and hydration stations. You may even want to map out how you will approach each mile. Will you need to save up energy for an uphill mile two-thirds of the way into the race? [4]
  7. Many avid runners say that it is important not to try anything new on race day. Practice your routine with a few long runs late in your training. This means waking up when you will wake up on race day, put on the outfit you will wear and the shoes you will race in, and eat the breakfast you plan on eating for race day. Figure out what works before for you and plan to stick to it on racing day. [5]
    • Good breakfast items to eat before a race include: A bagel with peanut butter, oatmeal with milk, toast, dried fruit, and yogurt. If you tend to feel nervous or nauseous before a race, stick to smoothies or juices.
  8. It's important to have a plan going into the race. Will you stick with the fastest runners the whole way? Maybe you’ll stay with the second pack and slowly work your way past them. Whatever your plan, have a rough outline of how you will face the race. At the same time, stay flexible--often situations arise that you didn’t plan for. Maybe you feel like you can outrun the second pack quickly so you head up to the group of runners at the front. [6]
    9. Advertisement
Part 2
Part 2 of 3:

Running and Winning

PDF download Download Article
  1. Keeping your pace steady will help you to use oxygen the most efficiently. It also helps to reduce lactate build up. An even pace is especially good for long races when it becomes imperative to keep your body working at the same level of strength for a great distance. [7]
  2. It is important to keep your pace steady, even at the beginning of the race when your pace feels easy, and at the end when it feels like a struggle to keep the same speed. Holding back and falling into your groove, rather than sprinting away at start of the race, will help you to conserve the energy you will need to finish first at the end of the race. [8]
    • Staying at a steady pace will allow you to catch up to other runners who started the race off too quickly. You’ll be sure to get a boost of confidence every time you pass another runner.
  3. This is particularly important if you are running anything longer than a 5K. The second half of the race will be a challenge--you will be tired and your body will start rebelling. Keeping your mind relaxed during the first half of the race will help you to focus and find determination in the second part of the race. [9]
  4. While it is generally best to try to keep your pace even, if you have a person in mind that you really want to beat, you will want to keep a bit closer pace with that person. If he starts out quickly, make sure that you keep him within your sights without exerting all of your energy. If he gets a little ahead, switch back into your steady pace and plan to catch him later on--his burst of speed at the beginning will probably weigh heavily on him later. [10]
  5. When you have someone in front of you and you want to pass them, it's important to feel and appear strong.In order to do this, stay directly behind them until you are ready to pass them. When you do pass them, increase your speed slightly and keep at that pace until you are at least 30 yards (27.4 m) ahead of that runner. That person will mentally write you off as someone who they will either have to catch up to later or who will be finishing before them.
  6. Your environment can play a large part in whether you win or lose a race. In particular wind and heat are two factors that can really bring a runner down. If it is very windy on the day of your race, plan to stay in a group. When you run in the middle of a group, the other runners will act as a barrier for the wind, which will help you to conserve energy since you won’t be fighting against the breeze. [11]
    • To combat the heat, start out at a conservative pace that is a little slower than you would normally run. Many other runners won’t do this and you will be able to pass them as the fade away from heat and exhaustion.
  7. No matter how tired you are or how concerned about the proximity of other runners you might be, it is important to keep looking forward. If you look back and other runners see you doing so, it will give them a mental boost because they will know that you are tired and that they can pass you when they choose.
    Usain Bolt, Olympic Sprinter

    Focus on finishing strong. "Don’t think about the start of the race, think about the ending."

    8. Advertisement
Part 3
Part 3 of 3:

Other Race-Winning Techniques

PDF download Download Article
  1. If long distances aren’t your thing, sprinting might turn out to be a great option for you. Of course, sprinting is taxing on the body, but with tips and tricks, you’ll be speeding your way across the finish line.
  2. Win a cross country race. Whether you are on a high school, collegiate, or city team, you will need to train hard for your cross country race.
  3. If you are more into walking than running, you can still cross a finish line first. Prepare for a walking race and beat your competitors.
  4. Cycling is a challenging, fun, and incredibly satisfying endeavor. Make it more satisfying by coming in first.
  5. Win a swim race. Splash your way to gold by following these tips and preparation techniques.
    6. Advertisement


Run Faster and Longer with this Expert Series

Are you a beginner runner or trying to get to the next level? With time, dedication, and the right strategy, you can increase your speed and endurance. Use these expert articles to improve your running today!
1
How to Get Faster at Running: Training, Exercises, & More
2
Run a Faster Mile: Workout and Training Tips
3
Increase Your Running Stamina
4
Sprint Faster
5
Win a Running Race
6
Run a 5 Minute Mile

Community Q&A

Search
Add New Question
  • Question
    How can I win a race when I am in last place?
    Community Answer
    Don't focus on beating the person in first place. Focus on catching the person nearest you, then the next person, and the next, and so on.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 8 Helpful 65
  • Question
    How do I beat a very fast runner?
    Community Answer
    Try not to focus on the other runner, but keep your eyes on yur own prize of running to the best of your ability. Use time trials ahead of the race to practice running faster.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 25 Helpful 83
  • Question
    How do I keep my pace when I am out of breath?
    Community Answer
    Use music. Play a song in your head and keep with the beat. Also, try staying at an 85-90% speed throughout versus 100% in the beginning, which will leave you at 70% by the end.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 16 Helpful 50
See more answers
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Tips

      • Add to your training by playing some pick up games of soccer, ultimate Frisbee, or some other running-centric sport.
        Thanks
        Helpful 0 Not Helpful 0
      • Make sure to stretch before and after each time you run. It is also important to stretch before your race.
        Thanks
        Helpful 0 Not Helpful 0
      • Go slow at first, and then pick up your pace during the end of the race. This will help preserve energy.
        Thanks
        Helpful 0 Not Helpful 0
      Show More Tips

      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • Stay one or two steps behind your main opponent. Nearing the end, make a quick energy burst and they will be shocked that you have won.
      • Make sure your shoes aren’t heavy. They need to be light so you can run faster.
      • If you feel out of breath, walk for some time and then pick your pace up again!
      • Make sure you get a good night's sleep the night before the race.
      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      You Might Also Like

      How to
      Run a 5 Minute Mile
      How to
      Run Without Getting Tired
      How and Where to Pin a Race Bib
      How to
      Win a Running Race
      How to
      Use Starting Blocks
      How to
      Start a Race
      How to
      Win a Cross Country Race
      Fun Ideas for Building an Obstacle Course
      How to
      Run a Cross Country Race
      How to
      Complete an 800 Meter Race
      Advertisement

      Expert Interview

      Thanks for reading our article! If you'd like to learn more about winning a race, check out our in-depth interview with Monica Morris .

      References

      1. ↑ https://www.mensjournal.com/health-fitness/win-a-5k-race-in-six-weeks-workout
      2. ↑ https://www.active.com/running/articles/how-to-choose-the-right-race-strategy?page=2
      3. ↑ https://www.mensjournal.com/health-fitness/win-a-5k-race-in-six-weeks-workout
      4. ↑ https://www.runnersworld.com/race-training/how-to-craft-a-race-plan
      5. ↑ https://www.runnersworld.com/nutrition-runners/perfecting-your-prerace-food-strategy
      6. ↑ https://www.active.com/running/articles/how-to-choose-the-right-race-strategy?page=2
      7. ↑ https://www.active.com/running/articles/how-to-choose-the-right-race-strategy?page=2
      8. ↑ https://www.runnersworld.com/training/race-training
      9. ↑ https://www.runnersworld.com/race-training/how-to-craft-a-race-plan
      1. ↑ https://www.active.com/running/articles/how-to-choose-the-right-race-strategy?page=2
      2. ↑ https://www.active.com/running/articles/how-to-choose-the-right-race-strategy?page=2

      About This Article

      Article Summary X

      To win a race, make sure to keep a steady pace so that you're not struggling to keep the same speed at the end. If you want to pass someone, stay directly behind them until you are ready to pass them. Then, increase your speed slightly and stay at that pace until you are at least 30 yards ahead of them. As you reach the finish line, keep your eyes ahead of you and your mind focused on winning instead of the other runners. For tips on how to find your ideal pace according to what type of race you’re running, read on!

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 127,803 times.

      Reader Success Stories

      • Marvi Pabrekar

        Sep 15, 2017

        "I am in fourth grade and I am going to run for a mile at school. I need to learn how to run fast so I can beat all ..." more
        Rated this article:
      More reader stories Hide reader stories
      Share your story

      Did this article help you?

      Advertisement