1 Food ingredients that may contain lactose are listed at the very end. 2  No Lactose: You may eat or drink these lactose free dairy foods any time. 3  Do not eat or drink the following dairy foods because they contain lactose.  No Lactose: You may eat or these lactose free breads and starches any time.
The Long Run Recovery Routine. Recovery starts before you even take your first step. Start your workout well hydrated and properly fueled. I like to have either coffee or green tea before my long runs; caffeine is a proven performance enhancer and both have a lot of antioxidants. This is more of a mental recovery period for me. 2  After 2 hours, I take a 1.5-2 hour nap. 3  Ryan Hall calls his naps âbusiness meetingsâ because they are part of his job to get faster. 4  This is when your body starts to really repair the damage from your hard workout or long run.
Tips. 1  Take long strides to cover more ground. 2  This is a fast race, so you have to run fast. 3  Good form is essential. 4  Try to run on your toes. 5  Keep your knees up high and pump your arms! 6  Keep breathing! 7  For the first 50m run really fast then after that sort of slow down but take longer strides. 8  Start off with a slow jog as this will help you ... Different lanes have different curve angles. 2  Lane one has one of the tightest turns, while lanes 7 and 8 have very wide turns. 3  The 200m dash uses a staggered start, so all the runners will not be on the same line. 4  Once you find your line, place your blocks and perform step 3.