1. Prepare before bedtime
Lay out your running gear, pack your race bag and everything that you may need: toilet paper, safety pins, money, energy gels etc. Remember to set your alarm clock to make sure that you will have enough time to dress, have breakfast, and get to the race site at least an hour before the start of your race.

To get a good night's sleep, switch off the TV and draw the curtains so that it feels like it's midnight when it's only 9pm. Get your body to think that it's late and you have to sleep.

2. Start early
Begin thinking positively the moment you get up from bed. Remind yourself that while others are still in bed, you're about to pound 5 or 10km on the tarmac, and that you are well-prepared, fit and fast. Then, get yourself to the race grounds at least an hour before it starts. This gives you time to relax, do some stretching and get into your normal run routine.

3. At the starting line
Beat the nervous butterflies in your stomach at the starting line by focusing on your race plan and envisioning yourself running through the route comfortably. When the gun goes off, refrain from sprinting forward in your excitement, even if everyone else is doing so. Remember, it's okay to start slow and catch up later.

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For instance, some people run with an excessive swing of the pelvis because the hip joints are held too tightly by tense muscles. The swaying action of the pelvis will also twist the lumber spine, where the hip flexor originates. Ultimately, inappropriate movements of the spine affect the hip flexor, and end up making your run less efficient.