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Nutrition News 10 Tips for Race Day Get ready to run! Whether you’re a first-timer or a long time marathon racer, we think you’ll find these 10 Tips for Race Day helpful! by Janet Little CN Tapering Now that you spent months training, it’s time to give your body a rest before the race. According to Owen Anderson, Ph.D., editor of Running Research News, studies suggest that temporary training reduction supports leg muscles power and reduces lactic acid production. Run short, easy workouts, only 1 to 4 miles about 3 times a week 7 to 10 days before the race. Packing Pack the night before to ensure you don’t forget anything in the morning rush to get to the race. Get out this checklist and double check it: Shirt, shorts, socks, (think of the weather – if it’s going to be cold, you’ll need a sweatshirt or extra layer you can easily discard) Running shoes Bib / registration / copy of race instructions or directions Water, or personal sports drink and bottle Sports gels/bars Find these favorites available at Henry’s Farmers Market: Larabar, Cliff Nectar Bars, Odwalla Bars Bandages, Vaseline or other anti-friction skin formula Slippers (for after the race) Fueling your body If you want to keep your energy up, now is NOT the time to cut back on feeding your body those delicious carbohydrates. Be sure to stay within the guidelines of at least 45-65% of total calories consumed in a form of carbohydrates. These homemade Oatmeal Bars are a great option. Click here for the recipe. Also, during the week before the race, and on the night before the race, never try new foods. Stick to the foods that your body recognizes. Avoiding Inflammation My favorite natural approach to help reduced inflammation is by taking a product called Zyflamend®. Zyflamend contains the follow herbs: Holy Basil: enhances detoxification within the system (helps to clear the lactic acid out) and promotes inflammation response.* Turmeric: excellent for circulation and help to reduce inflammation.* Green Tea: contains 51 phytonutrients that promote a healthy inflammation response.* Rosemary: highly concentrated to help detoxify the system and promotes full spectrum eicosanoid balance.* I’ll begin increasing my dosage of Zyflamend about 3 to 4 days before the marathon. Instead of taking 1 capsule 2 times a day, I’ll take 2 capsules 3 times a day. Then I’ll take 3 capsules right after the races and two more capsules every 4 hours. Usually after a marathon my legs are extremely sore about 4 to 5 days later. But after taking the Zyflamend, I was up and walking/jogging 2 days later. Find these favorites available at Henry’s Farmers Market: Boiron Arnica Gel, Jurassic Secret-Sport Relief and Muscle and Joint Care, Nature Works Swedish Bitters Capsaicin Cream And after the race, ICE those sore muscles. Hydrate Night before the race: drink 4-6 ounces of water each hour Race Morning: drink 4-6 ounces of water after you wake up Before the race: drink 4-6 ounces of water a half hour before the race. During the race: depending on your speed, usually drink every 15 to 20 minutes. Also include sports drinks that contain some type of sodium concentration and electrolytes to help prevent hypernatremic or hyponatremic. After the race: drink 6-8 ounces of water or sports drink. Continue to drink about 6 ounces of water each hour for 4 hours. Day after the race: continue to drink 4-6 ounces of liquids each hour. Lube-up Running 13.1 or 26.2 miles can cause lots of friction and chafing on your body. Before the race, use Bodyglide® on your feet, toes, underarms, chest and between legs. Bodyglide® is a non-greasy, non-oily, all natural body lube that helps prevent blisters and chafing. Breaking up the course It’s easier to concentrate on blocks of 4 miles rather than thinking of the total miles that are ahead of you, especially at the beginning of the race. Instead, break up the course like this: 13.1 - 3 segments of 4 miles 26.2 miles - 6 segments of 4 miles, and the last 2.2 is your finale. Post-Marathon: Beefing up your immune system Heavy training, like running a marathon, can weaken an immune system. After running the half/whole marathon, your body goes into a carbohydrate-depleted state, which increases your body’s release of the stress hormone cortisol. Cortisol also causes inflammation in the body. Furthermore, you’ve been exposed to more pathogens and you’ve depleted your body of B-vitamins, iron, and zinc, all of which help support a healthy immune. Be sure to beef up your immune system with eating wholesome foods and take some immune boosters such as: Echinacea: supports a healthy immune system* Ashwagandha: supports stamina and endurance* Astragalus: helps boost deep immunity* Vitamin C: boost immunity and enhances repair* Multivitamin and mineral supplement: assist your body with recovery and repair* Arrive to race early Give yourself plenty of time to arrive at the start line. You’re probably already stressed because of the race, so there’s no need to add to the stress by arriving late. Traffic is always congested around the starting line, and finding a parking spot may prove difficult. If you’re taking a shuttle bus to the race, so are hundreds of other people, get to the buses early. Once you finally arrive at the starting line, you need that extra time for the bathroom lines. Enjoy the race You’ve just spent months planning and training for the race, and today is the day. For first-time marathoners or half-marathoners, your goal should be to complete the race and not to finish by a certain time. Just enjoy the race by waving to all the spectators, having fun with the different bands, and enjoying your first-time experience. For more experienced runners trying for a Personal Record: If you find yourself running a slower time then don’t fret. Your body is trying to tell you something (maybe you over trained). If you keep trying to push yourself, you may cause injury to your body and not finish the race. So if you’re off your time, accept it, and decide to just enjoy a slower race. Janet Little is the nutritionist for Henry’s Farmers Market and has a passion for competing in endurance races. She provides nutritional tips and advice for beginners and advance athletes. You can contact her at jlittle@wildoats.com. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
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