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Day before marathon11/8/2023 ![]() “By now you should know what works best the night before a long run, and you want to replicate that as closely as possible. “Make a reservation where you know you can get a safe, standard meal,” she says. RELATED: 5 Hydration Mistakes You Are Probably Makingįatty foods can upset your stomach, keep you awake at night, and cause GI problems on race morning, says personal trainer Melissa Majumdar, M.S., R.D. ![]() Set timers during the day to stay on track. Divide your body weight in half and drink at least that many ounces per day in the week leading up to your race. “If you’re already running on empty, you can’t make that up during the race,” says personal trainer Kelli Shallal, M.P.H., R.D. It’s essential to start your run properly hydrated. Read, listen to music, and avoid bright lights and screens. For long races, pack your gear-check bag with anything you’ll want after you finish (dry clothes, comfy shoes), plus essentials like extra toilet paper, antichafing balm, and postrace snacks. Lay out everything you’ll need the evening before race day (clothing, shoes, bib and pins, etc.). Who needs the stress on race morning? Plus, if you happen to notice an error in your registration, like incorrect age or sex, you have time to correct it. If your event offers day-before bib pickup-and you’re near enough-do it. At minimum, a 20- to 30-minute walk (even just around the expo) is a good idea. It can help burn off some nerves and loosen up the legs, which is especially important if you’ve traveled a long distance. Good sources of healthy fats include: Cold-water fish such as salmon, sardines, and mackerel. As a long distance runner, fats should make up 20 to 255 of your total calorie intake. Some runners feel they race better after a short, gentle shakeout run. Limit your intake of saturated fats while increasing your intake of omega-3 fatty acids. “Your body may still feel the effects the next morning, even if your brain doesn’t.” Even one drink can tax the GI system and disrupt REM sleep (the most restorative type of sleep), she adds. “But it doesn’t work the same way food carbs do to fuel the glycogen stores for long-lasting energy,” says Shallal. ![]() To boost levels beforehand, sprinkle salt on prerace meals, says Hogan, and opt for salty snacks and sides like pickles or sauerkraut. When it’s warm and you’re out for more than an hour, you’ll lose a lot of sodium. You’re going to sweat a lot during your run. “Eating smaller meals every couple of hours can help you get enough carbs without stuffing yourself.” (In his book Meb for Mortals, Meb Keflezighi said he keeps two or three sandwiches on his nightstand to eat throughout the night.) “You might not be as hungry as usual during the taper,” says 11-time marathoner Kelly Hogan, M.S., R.D., of Mount Sinai Hospital in New York City. Eat a higher-than-normal proportion of bread, pasta, rice, or other carbs (and less protein, fat, and vegetables) at every meal-not just dinner. ![]()
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