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Race Day Ready Checklist

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Race Day Ready Checklist

Help Maia prepare for a school athletics race. Read each situation, make safe choices, and build a practical plan. Race distance and weather can change what an athlete needs, so use the details given in each question.

Plan the lead-up

Maia is running a 1,200 m race at 11:00 am. She arrives at the venue at 9:45 am. Use the scenario to plan calmly and safely.

1.Choose the four most useful items for Maia to pack for an outdoor race: running shoes, water bottle, warm layer for waiting, heavy backpack, sunglasses or a cap, and a new pair of shoes she has never worn.

2.Put these actions in a sensible order, from earliest to latest: begin a gentle warm-up; arrive and check where to report; change into race gear and pin on the number; go to the start area when called.

3.Maia's race starts at 11:00 am. If she begins her warm-up 35 minutes before the race, what time should she start warming up?

4.Which is the best warm-up plan before a middle-distance race?

Sit still until the start, then sprint as hard as possible.
Jog gently, do moving stretches and running drills, then a few short faster efforts.
Do long, forceful static stretches and several all-out sprints.
Run the full race distance at maximum effort as practice.

5.True or false: A warm-up should gradually prepare the body for exercise; it should not leave Maia exhausted before the race.

TrueFalse

6.Maia tends to start too fast and feel tired later. Write one cue she could use at the start, one cue for the middle, and one cue for the finish of her 1,200 m race.

7.Maia feels nervous while waiting. Describe one simple mental strategy she can use and explain how it may help.

8.It is warm and sunny. Which plan is safest?

Drink nothing until after the race.
Drink water regularly beforehand, take small sips as needed, and tell an adult if she feels unwell.
Drink a very large amount of water immediately before the start.
Use an unfamiliar energy drink instead of water.

9.During the warm-up, Maia feels sharp pain in her ankle. What should she do next?

10.Name two helpful actions Maia can take just after the race to begin recovering.

11.After the event, Maia wants to improve without judging herself only by her finishing place. Write one question she could ask herself about her effort, preparation or feelings, and one useful thing she could learn from the answer.