Getting ready for our Race For The Cure tomorrow is filled with excitement and also preparation, here are a few tips: To Run Your Best, You Have to Eat Right Sidestep common race-day mistakes and be ready to go hard. Not Scheduling the Time for Breakfast Eating too close to the race can cause cramping, heartburn, and bathroom pit stops, says Kate Sweeney, M.S., R.D., senior clinical dietitian at Brigham and Womens Hospital in Boston and a top age-group triathlete, and will cause your body to use its energy digesting rather than racing. Skipping breakfast is not an option either: Low blood sugar can cause fatigue and dizziness on the course. Eat at least two to three hours before your race starts, says Sweeney. For shorter events, like a 5-K, that meal should provide 150 to 200 calories; longer races, like marathons, require much more (500 calories and up). Runners going 10 miles or longer may also need a fist-size snack (like a banana or an energy bar) about 60 minutes before the start to keep blood-sugar levels up. If you need more sleep, wake up early, eat, and then snooze a bit longer, says Sweeney. Overdosing on Protein, Fat, or Fiber An egg-and-cheese omelet isnt the smartest prerun choice: Its protein and fat take too long to empty from the stomach and convert to usable energy, and can delay the absorption of the carbs you eat. Even if you can normally tolerate it before a morning jog, youre likely to be going harder and faster on race day, says Antonucci. Also watch out for high-fiber breakfasts, like whole-grain cereals, which can cause cramping and GI distress. Eat an easy-to-digest, carb-based morning meal, like a plain bagel with a little peanut butter and a banana, or toast with jam. Oatmeal is a little higher in fiber, but if it has worked for you in training, stick with it. Or try a lower-fiber option like Cream of Wheat. Drinking All Morning Dehydration can wreck your race, but so can having to break for the porta potty at mile two (and mile six and mile 12) with a sloshing stomach and full bladder. Drinking too much water without also taking in electrolytes can put endurance runners at risk for hyponatremia, a dangerous loss of sodium. Get most of your fluids (about 16 to 24 ounces) at least 90 minutes before the start, says Antonucci, and then chill out. Take a final six to eight ounces before the race starts. (On very hot and humid days, she adds, plan to slightly increase your fluid intake.) Use the color of your urine as a guide: It should be light yellow, but not totally clear. Skipping Aid Stations Youre several miles in and feeling great–why waste time walking through a water station or wrestling with a GU? Because by the time you no longer feel great, it may be too late. During races, we dont get normal hunger signals, says Sweeney. We often find out by cramping, slowing, or getting dizzy that we didnt fuel or drink properly. You dont need to chug a full cup at every aid station. But make sure you steal at least a couple of sips every two to three miles, and take in at least 30 to 60 grams of carbs (120 to 240 calories) every hour after your first 60 minutes of running. Practicing your fueling during long training runs will help you perfect your race-day plan. Have fun, dress in layers if it is too cool for your personal comfort, and dont forget the post race refueling for recovery 30-60 minutes post race, it is also important, so get a bite to eat while you recover and fellowship with others about your healthy new behaviors!
Posted on: Fri, 31 Oct 2014 11:46:23 +0000