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Marathon 101 & 102
Proper Marathon Nutrition
(Galloway NYC Leadership Team Info)
Weeks leading up to the Marathon
-Water water water! Stay hydrated!
-Good balance of protein, complex carbohydrates (building up glycogen), and fats
Immediate 2 days prior to the Marathon
-Start adding in more complex carbohydrates now
-Not too much salt
Night before the Marathon
-Bland and balanced! Nothing acidy or spicy -- heartburn is a killer in a race! It is best to consume a simple protein, simple green vegetable (but not too much -- causes excess gas), and perhaps a baked potato. Even better are sweet potatoes!
Pre-Race
-Nothing new!
-If you are used to eating before a run, eat a little more than usual, but more of the same things: complex carbs (especially important here -- no simple carbs!) and protein. Continue plenty of water. Coffee/tea/caffeine is OK, just drink more water.
During the Race
-Some water (not too much) at each water stop
-UCAN (better than gels or Gatorade)
-If you are going to use gels, replenish your stores of sugars every 45 minutes with gels like Gu, sports beans, etc., to the tune of 100 calories. Do not overdo it, or you will spike your blood sugar and hence spike your insulin, which will throw off your balance and leave you depleted.
-Salt packet
-If you are going to use Gatorade and the like, only do so in the final miles of the race, when you really need the sugar boost.
After the Race
-Water water water!
-Salt packet
-Electrolytes -- now is the time for Gatorade!
-Protein! Your body will need a lot of it to recover faster
-Again, water water water! The majority of the weird “off” after-marathon feeling is because of dehydration, even if you don’t think you’re dehydrated.
-Indulge, but don’t over-indulge! Give yourself that day and the next day to be “bad,” but after that, get back to the healthy ways that got you here in the first place.
Good complex carbohydrates:
-potatoes, yams, beans, peas, whole grain bread, bananas, whole grain pastas, whole grain cereals, whole grain bagels, honey (as opposed to sugar), brown rice, corn, carrots, other root vegetables
Good protein:
-low fat milk, beans, lean beef, chicken, fish, eggs, Greek yogurt, nuts, peanut butter, almond butter, cottage cheese, soy, tofu, tempeh, seitan, some vegetarian “meats” (Quorn brand is best brand because of unique protein from mushrooms and highest protein-to-carb ratio)
NUTRITION TIPS
(From RunDisney Website, TARA GIDUS, MS, RD, CSSD, LD/N)
FUELING BEFORE A MORNING RUN
· It is critical to your energy and performance to eat at least a small amount prior to your run.
· The goal of a small breakfast is to ensure you have enough energy to run at your optimal level after an overnight fast.
· Don’t ever skip breakfast completely. Try to eat or drink small amounts of carbohydrates (15-30 grams) within the 30 minutes leading up to your run. Dry cereal never fails!
· An early morning shakeout or recovery run of 30-60 minutes may not require a large amount of carbohydrates and you may feel fine with just a yogurt, dry cereal, fruit, or a sports drink.
· For a run longer than one hour, aim to eat a slice of toast with peanut butter or cereal/oatmeal and a banana. Eating before a long run will help sustain your energy and can help prevent “hitting the wall.”
· Pre-run food should be high in carbohydrates, which digest quickly and provide the primary fuel for working muscles. A small amount of protein will keep you feeling satisfied without slowing you down. Avoid excess fat, which digests very slowly, making you feel sluggish.
· Practice what you might do on race day on training days. That’s what practice is for!
· Examples: Bowl of cereal and low fat milk, Instant oatmeal (made with milk or water), English muffin and peanut butter, Granola bar and fruit, Toast and small amount of almond butter/jam, Banana and sports drink, Raisins and low fat milk
FUELING BEFORE AN EVENING RUN
· As a rule of thumb, eat a nice base of carbohydrates and balance your meal with a moderate amount of lean protein and low fat.
· Avoid a lot of fat because it can sit in your stomach for a longer and you may not be able to run at your best.
· Ideally meals should be eaten 3-4 hours before your run and then you can top off with sports drink or a banana an hour before with something small.
3-4 hours before run
· Turkey Sandwich w low fat cheese, yogurt, fruit, granola bar
· Pasta with red sauce with lean meat, bread sticks, low fat milk
· Chicken or fish, small sweet potato or ½ cup to 1 cup rice, side salad with light dressing
Two hours before run
· Cereal and low fat milk
· Toast, or low fat muffin
· 1/ 2 Bagel, yogurt and fruit
· Nutrition bar with mix of carbs and protein
One hour or less before run
· Stick to liquids like water, sports drinks and avoid beverages like soda, juice, drinks or “energy” drinks
· Fruit or a Granola bar (<5 gm of fiber)
FUELING DURING A RUN
· The goal of fueling during a run is to maintain energy levels through adequate carbohydrate intake and to maintain hydration.
· If running less than one hour, water alone will hydrate just fine.
· Sports drinks provide fluids, carbohydrates, and electrolytes to sustain both energy and hydration.
· Drink full strength regular sports drinks and not reduced calorie versions or “fitness” waters for runs longer than one hour.
· Recommendations:
· Establish a hydration plan and fueling plan
· Use Gels, Blocks, Beans, or Stingers – just make sure you are used to them before you start including them on race day.
IMPORTANCE OF HYDRATION
· Losing as little as 2% of your body weight can mean dehydration that can affect performance and recovery.
· Water is a great hydrator. During intense workouts or longer duration exercise (> 60 minutes) sports drinks are a better choice because they not only hydrate, but also replaces carbohydrates and electrolytes (sodium, potassium, etc. lost in sweat).
· Establish a hydration plan for your runs:
· Aim for a few gulps (1/2 to 1 oz per gulp) of sports drink or water at every break during runs this will prevent under hydrating or over hydrating. (4-8 oz every 15-20 minutes)
· Dehydration
· Can happen easily to runners, even in cold weather.
· Symptoms can include fatigue, headache, weakness, dizziness, cramps, irritability, poor performance, increase in core body temp, and increased risk of injury
· More severe symptoms include: Chills, vomiting, nausea, rapid heart rate, and heat stroke
· Be sure to check your urine color. You want it to be barely yellow
Hyponatremia
· Over hydration (low blood sodium)
· Happens when taking in a lot of water and not taking in enough sodium (like in salty foods on course or in sports drinks)
· True hyponatremia is fairly rare. Prevent it by making sure you alternate between water with sports drinks containing sodium and/or eat salty foods during your run.
RECOVERY NUTRITION
· Think the 3 R’s: Refuel with carbohydrates, Rebuild with protein, and Rehydrate with Fluid.
· Aim for within 30 minutes of your run to refuel with food. This is the short window after a workout in when storage of fuel is maximized. It is critical that you re-fuel as quickly as possible to prepare for your next run and to prevent injury.
· Aim for primarily carbohydrates within the 30-minute window and get your protein and additional carbs within 2 hours after exercise.
· If you know you struggle to eat a post-run meal due to a lack of time or appetite, drink a fluid replacement drink that has carbs and protein like chocolate milk, a smoothie, or recovery beverage.
· Follow your liquid snack/meal with a recovery meal 1-2 hours after that to complete your refueling needs.
· The combination of not eating before a run followed by a lack refueling after your run will lengthen your recovery time and potentially lead to injury and fatigue.
· Goals for recovery are to rehydrate, replenish muscle glycogen stores and to prevent injury.
· It is not uncommon for a morning run to suppress a hearty appetite. If you’re not hungry, try to force yourself to get something down during that critical 30-minute window, especially after a hard run. When you want it the least is when you need it the most!
AVOIDING WEIGHT GAIN WHILE TRAINING
· Many people lose weight when they increase their mileage. As long as weight loss is 1-2 pounds per week on average, that is good.
· If weight comes off too quickly, that may mean loss of muscle or chronic dehydration.
· As mileage increases, so does hunger and overcompensation of calories. It’s too easy to think that you “deserve it” and over consume.
· If you’re trying to lose weight, you can’t make up for all the calories burned with additional food. All too often we overestimate the calories we burned and underestimate the calories we ate.
· Long distance running does burn a lot of calories; however, eating more than what is burned will cause weight gain.
· One common culprit: skipping breakfast before a workout and then being so famished afterwards you eat much more than you need.
· Another common problem is using food as a reward for miles logged. Often the calories eaten surpass those burned in the mileage--even a 20 mile run can be overcompensated for with a big plate of pancakes with butter and syrup and a tall glass of OJ.
In order to help control overeating, consider the following tips:
· Balance nutrient-rich, low calorie foods, yet filling foods to help with weight loss (for filling think fiber and protein).
· Reduce intake by 500 calories per day to produce a healthy weight loss of 1-2 lbs/week.
· Fill half your plate with fruits and vegetables.
· For exercise lasting >60 minutes, a sports drink is beneficial, otherwise drink water
· Aim for a source of lean protein with all of your meals.
· Snack in between meals--they act as prevention to cravings and overeating later. Keep snacks around 100-200 calories.
· Eat breakfast within 1 hour of waking up. Even if it is something small.
(From 10 Race-Day Preparation Tips - By Thad McLaurin • For Active.com)
Fuel Up
During the last three days before an endurance run such as a marathon, a runner’s carbohydrate intake should increase to 70 to 80 percent of his/her total daily caloric intake.
FYI: Each gram of carbs can store 3 grams of water. So, to make sure you get complete carb storage, drink four to eight glasses of water each day. You may gain a pound or two during this carb-loading phase, but most of this extra weight is water and will actually help keep you well hydrated during the race. Plus, you’ll sweat out those extra pounds on the run.
Practice: Eating before a race can be a tricky thing. Test different foods for your carb-loading phase well before race day. Pick one of your longest training runs and pretend it’s “race day.” Try a mini-carb-loading phase before this run. This will give you the opportunity to see how long different foods take to pass and which ones to avoid because they “hang around” too long.
(More info at: http://www.active.com/nutrition/Articles/Your-Guide-to-Pre-Race-Fueling.htm)
Hydrate
Hydration can make or break your race. Use the following tips to ensure you’re properly hydrated at the starting line.
· There is now strong evidence that a cup of coffee an hour before a race will improve performance. This drug helps mobilize free fatty acids and triglycerides, making them available for energy utilization in the blood stream. It also helps you to wake up and get your sewage system cleaned out, avoiding the last minute lines at the “porto-johns.” Too much caffeine, however, can cause dehydration and may negatively influence your heart rhythm. Be careful and try it out on several trial runs before using it in races.
(Jeff has a new book, Nutrition for Runners, plus a book especially aimed at weight loss, Running and Fat Burning for Women. Here is a section from his website on this subject:)
Fat Burning: Key Points 1. You are in control of the process.
2. You have the power to take responsibility for your eating and your exercise
3. Have patience and don’t give up.
4. Enjoyment of the exercise is the key
5. You are in command of a “calorie budge”, as you add gentle movement to your daily activities.
Part 1. Eating with a purpose. Set up your eating plan to gain control over the calorie balance each day. One great tool is www.FitDay.com. (Also see www.SparkPeople.com, www.MyFitnessPal.com, etc.)
Part 2. Create your fat burning furnace. By gradually increasing a long walk or Run-Walk-Run, or your longer workout of choice each week, you will train thousands of muscle cells to burn more fat – not only while exercising. Once adapted to fat burning, these muscle cells will burn more fat when you are sitting or walking around – even at night when asleep!
Part 3. Take more steps per day. Get a step counter and increase the number of steps taken per day. Extra steps, in segments of 500-2000 do not tend to increase appetite – but they burn fat all day long.
Focus on fat burning, not weight loss. While the scales are an important tool, you cannot be obsessed about daily changes in weight. Water fluctuations will have you up one day, down the next. Your overall fat level can be reduced, even if it is a bit higher on some days.
Weeks leading up to the Marathon
-Water water water! Stay hydrated!
-Good balance of protein, complex carbohydrates (building up glycogen), and fats
Immediate 2 days prior to the Marathon
-Start adding in more complex carbohydrates now
-Not too much salt
Night before the Marathon
-Bland and balanced! Nothing acidy or spicy -- heartburn is a killer in a race! It is best to consume a simple protein, simple green vegetable (but not too much -- causes excess gas), and perhaps a baked potato. Even better are sweet potatoes!
Pre-Race
-Nothing new!
-If you are used to eating before a run, eat a little more than usual, but more of the same things: complex carbs (especially important here -- no simple carbs!) and protein. Continue plenty of water. Coffee/tea/caffeine is OK, just drink more water.
During the Race
-Some water (not too much) at each water stop
-UCAN (better than gels or Gatorade)
-If you are going to use gels, replenish your stores of sugars every 45 minutes with gels like Gu, sports beans, etc., to the tune of 100 calories. Do not overdo it, or you will spike your blood sugar and hence spike your insulin, which will throw off your balance and leave you depleted.
-Salt packet
-If you are going to use Gatorade and the like, only do so in the final miles of the race, when you really need the sugar boost.
After the Race
-Water water water!
-Salt packet
-Electrolytes -- now is the time for Gatorade!
-Protein! Your body will need a lot of it to recover faster
-Again, water water water! The majority of the weird “off” after-marathon feeling is because of dehydration, even if you don’t think you’re dehydrated.
-Indulge, but don’t over-indulge! Give yourself that day and the next day to be “bad,” but after that, get back to the healthy ways that got you here in the first place.
Good complex carbohydrates:
-potatoes, yams, beans, peas, whole grain bread, bananas, whole grain pastas, whole grain cereals, whole grain bagels, honey (as opposed to sugar), brown rice, corn, carrots, other root vegetables
Good protein:
-low fat milk, beans, lean beef, chicken, fish, eggs, Greek yogurt, nuts, peanut butter, almond butter, cottage cheese, soy, tofu, tempeh, seitan, some vegetarian “meats” (Quorn brand is best brand because of unique protein from mushrooms and highest protein-to-carb ratio)
NUTRITION TIPS
(From RunDisney Website, TARA GIDUS, MS, RD, CSSD, LD/N)
FUELING BEFORE A MORNING RUN
· It is critical to your energy and performance to eat at least a small amount prior to your run.
· The goal of a small breakfast is to ensure you have enough energy to run at your optimal level after an overnight fast.
· Don’t ever skip breakfast completely. Try to eat or drink small amounts of carbohydrates (15-30 grams) within the 30 minutes leading up to your run. Dry cereal never fails!
· An early morning shakeout or recovery run of 30-60 minutes may not require a large amount of carbohydrates and you may feel fine with just a yogurt, dry cereal, fruit, or a sports drink.
· For a run longer than one hour, aim to eat a slice of toast with peanut butter or cereal/oatmeal and a banana. Eating before a long run will help sustain your energy and can help prevent “hitting the wall.”
· Pre-run food should be high in carbohydrates, which digest quickly and provide the primary fuel for working muscles. A small amount of protein will keep you feeling satisfied without slowing you down. Avoid excess fat, which digests very slowly, making you feel sluggish.
· Practice what you might do on race day on training days. That’s what practice is for!
· Examples: Bowl of cereal and low fat milk, Instant oatmeal (made with milk or water), English muffin and peanut butter, Granola bar and fruit, Toast and small amount of almond butter/jam, Banana and sports drink, Raisins and low fat milk
FUELING BEFORE AN EVENING RUN
· As a rule of thumb, eat a nice base of carbohydrates and balance your meal with a moderate amount of lean protein and low fat.
· Avoid a lot of fat because it can sit in your stomach for a longer and you may not be able to run at your best.
· Ideally meals should be eaten 3-4 hours before your run and then you can top off with sports drink or a banana an hour before with something small.
3-4 hours before run
· Turkey Sandwich w low fat cheese, yogurt, fruit, granola bar
· Pasta with red sauce with lean meat, bread sticks, low fat milk
· Chicken or fish, small sweet potato or ½ cup to 1 cup rice, side salad with light dressing
Two hours before run
· Cereal and low fat milk
· Toast, or low fat muffin
· 1/ 2 Bagel, yogurt and fruit
· Nutrition bar with mix of carbs and protein
One hour or less before run
· Stick to liquids like water, sports drinks and avoid beverages like soda, juice, drinks or “energy” drinks
· Fruit or a Granola bar (<5 gm of fiber)
FUELING DURING A RUN
· The goal of fueling during a run is to maintain energy levels through adequate carbohydrate intake and to maintain hydration.
· If running less than one hour, water alone will hydrate just fine.
· Sports drinks provide fluids, carbohydrates, and electrolytes to sustain both energy and hydration.
· Drink full strength regular sports drinks and not reduced calorie versions or “fitness” waters for runs longer than one hour.
· Recommendations:
· Establish a hydration plan and fueling plan
· Use Gels, Blocks, Beans, or Stingers – just make sure you are used to them before you start including them on race day.
IMPORTANCE OF HYDRATION
· Losing as little as 2% of your body weight can mean dehydration that can affect performance and recovery.
· Water is a great hydrator. During intense workouts or longer duration exercise (> 60 minutes) sports drinks are a better choice because they not only hydrate, but also replaces carbohydrates and electrolytes (sodium, potassium, etc. lost in sweat).
· Establish a hydration plan for your runs:
· Aim for a few gulps (1/2 to 1 oz per gulp) of sports drink or water at every break during runs this will prevent under hydrating or over hydrating. (4-8 oz every 15-20 minutes)
· Dehydration
· Can happen easily to runners, even in cold weather.
· Symptoms can include fatigue, headache, weakness, dizziness, cramps, irritability, poor performance, increase in core body temp, and increased risk of injury
· More severe symptoms include: Chills, vomiting, nausea, rapid heart rate, and heat stroke
· Be sure to check your urine color. You want it to be barely yellow
Hyponatremia
· Over hydration (low blood sodium)
· Happens when taking in a lot of water and not taking in enough sodium (like in salty foods on course or in sports drinks)
· True hyponatremia is fairly rare. Prevent it by making sure you alternate between water with sports drinks containing sodium and/or eat salty foods during your run.
RECOVERY NUTRITION
· Think the 3 R’s: Refuel with carbohydrates, Rebuild with protein, and Rehydrate with Fluid.
· Aim for within 30 minutes of your run to refuel with food. This is the short window after a workout in when storage of fuel is maximized. It is critical that you re-fuel as quickly as possible to prepare for your next run and to prevent injury.
· Aim for primarily carbohydrates within the 30-minute window and get your protein and additional carbs within 2 hours after exercise.
· If you know you struggle to eat a post-run meal due to a lack of time or appetite, drink a fluid replacement drink that has carbs and protein like chocolate milk, a smoothie, or recovery beverage.
· Follow your liquid snack/meal with a recovery meal 1-2 hours after that to complete your refueling needs.
· The combination of not eating before a run followed by a lack refueling after your run will lengthen your recovery time and potentially lead to injury and fatigue.
· Goals for recovery are to rehydrate, replenish muscle glycogen stores and to prevent injury.
· It is not uncommon for a morning run to suppress a hearty appetite. If you’re not hungry, try to force yourself to get something down during that critical 30-minute window, especially after a hard run. When you want it the least is when you need it the most!
AVOIDING WEIGHT GAIN WHILE TRAINING
· Many people lose weight when they increase their mileage. As long as weight loss is 1-2 pounds per week on average, that is good.
· If weight comes off too quickly, that may mean loss of muscle or chronic dehydration.
· As mileage increases, so does hunger and overcompensation of calories. It’s too easy to think that you “deserve it” and over consume.
· If you’re trying to lose weight, you can’t make up for all the calories burned with additional food. All too often we overestimate the calories we burned and underestimate the calories we ate.
· Long distance running does burn a lot of calories; however, eating more than what is burned will cause weight gain.
· One common culprit: skipping breakfast before a workout and then being so famished afterwards you eat much more than you need.
· Another common problem is using food as a reward for miles logged. Often the calories eaten surpass those burned in the mileage--even a 20 mile run can be overcompensated for with a big plate of pancakes with butter and syrup and a tall glass of OJ.
In order to help control overeating, consider the following tips:
· Balance nutrient-rich, low calorie foods, yet filling foods to help with weight loss (for filling think fiber and protein).
· Reduce intake by 500 calories per day to produce a healthy weight loss of 1-2 lbs/week.
· Fill half your plate with fruits and vegetables.
· For exercise lasting >60 minutes, a sports drink is beneficial, otherwise drink water
· Aim for a source of lean protein with all of your meals.
· Snack in between meals--they act as prevention to cravings and overeating later. Keep snacks around 100-200 calories.
· Eat breakfast within 1 hour of waking up. Even if it is something small.
(From 10 Race-Day Preparation Tips - By Thad McLaurin • For Active.com)
Fuel Up
During the last three days before an endurance run such as a marathon, a runner’s carbohydrate intake should increase to 70 to 80 percent of his/her total daily caloric intake.
FYI: Each gram of carbs can store 3 grams of water. So, to make sure you get complete carb storage, drink four to eight glasses of water each day. You may gain a pound or two during this carb-loading phase, but most of this extra weight is water and will actually help keep you well hydrated during the race. Plus, you’ll sweat out those extra pounds on the run.
Practice: Eating before a race can be a tricky thing. Test different foods for your carb-loading phase well before race day. Pick one of your longest training runs and pretend it’s “race day.” Try a mini-carb-loading phase before this run. This will give you the opportunity to see how long different foods take to pass and which ones to avoid because they “hang around” too long.
(More info at: http://www.active.com/nutrition/Articles/Your-Guide-to-Pre-Race-Fueling.htm)
Hydrate
Hydration can make or break your race. Use the following tips to ensure you’re properly hydrated at the starting line.
- Find out what sports drink will be
provided during the race. If you’re able, train
using the same sports drink provided by the marathon. If your system doesn’t
tolerate the featured race drink or you’d just prefer to use something
different, be sure to plan out how you’ll carry or have access to your
preferred hydration source. Some options include, wearing a hydration belt or
stakeout family members or friends along the course ready to hand you your
preferred fluids.
- Never use the featured sports drink
in a marathon if you did not use it in your training. The different brands of sports drinks contain varying amounts
of carbs and electrolytes. Some contain other components such as protein. If
you’ve not tried these products during training, you don’t want to risk causing
stomach issues on race day.
- Don’t over-hydrate. Throughout the day before the race, drink water when you are
thirsty, but don’t overdo it. Drinking 4-8 oz of water each hour works well.
Remember, you’ll still be carb-loading on this day. Make sure some of your carb
intake includes salty simple carbs like pretzels. Also eat a banana or two for
the potassium. This will help ensure that you’re not flushing out your precious
electrolytes that you’ll need during the race. Do not drink alcohol the day
before the race. This can dehydrate you.
- Drink 16 oz. of water two hours
before race time. This will provide enough time for the water to
pass through your system and the excess be voided well before the start.
(From Jeff Galloway’s Race Day Prep Page)
Race Nutrition Countdown
- I begin my eating countdown the day before by eating
small meals every 2-3 hours. On each, it’s okay to eat a little protein with
carbohydrates that you know will be digested easily. Your goal is to eat just
enough to leave you satisfied, but not full, for 2 hours or so. Be sure to
drink water or an electrolyte beverage with your snacks. That afternoon and
evening I’ll take water and juices regularly. If I’m hungry I’ll eat only
easily digestible food, such as bread or energy bars. I’ll obviously avoid
fried or greasy food or other foods that are hard to digest, like peanut butter
or dairy products. I’ll also stay away from high roughage items like salad,
bran, etc.
- The carbo-loading dinner before a race is great
social fun. It’s okay to eat a little, but don’t overeat and avoid salty food,
particularly if the weather is predicted to be warm. Loading up too much the
night before can lead to unloading during the race. I like to wake up 3-4 hours
before the race. During the first 2-3 hours, I’ll take 6 ounces of water or
Accelerade very hour. About 60-90 minutes before the start, I usually eat an
energy bar and have a cup of coffee as logistics permit. Hopefully, I’ll have
some water with me at the start to sip, but primarily to dump on my head if the
day is warm. It may look strange, but it works! (If you want to try this
routine, test it out on your long runs first.)
· There is now strong evidence that a cup of coffee an hour before a race will improve performance. This drug helps mobilize free fatty acids and triglycerides, making them available for energy utilization in the blood stream. It also helps you to wake up and get your sewage system cleaned out, avoiding the last minute lines at the “porto-johns.” Too much caffeine, however, can cause dehydration and may negatively influence your heart rhythm. Be careful and try it out on several trial runs before using it in races.
(Jeff has a new book, Nutrition for Runners, plus a book especially aimed at weight loss, Running and Fat Burning for Women. Here is a section from his website on this subject:)
Fat Burning: Key Points 1. You are in control of the process.
2. You have the power to take responsibility for your eating and your exercise
3. Have patience and don’t give up.
4. Enjoyment of the exercise is the key
5. You are in command of a “calorie budge”, as you add gentle movement to your daily activities.
Part 1. Eating with a purpose. Set up your eating plan to gain control over the calorie balance each day. One great tool is www.FitDay.com. (Also see www.SparkPeople.com, www.MyFitnessPal.com, etc.)
Part 2. Create your fat burning furnace. By gradually increasing a long walk or Run-Walk-Run, or your longer workout of choice each week, you will train thousands of muscle cells to burn more fat – not only while exercising. Once adapted to fat burning, these muscle cells will burn more fat when you are sitting or walking around – even at night when asleep!
Part 3. Take more steps per day. Get a step counter and increase the number of steps taken per day. Extra steps, in segments of 500-2000 do not tend to increase appetite – but they burn fat all day long.
Focus on fat burning, not weight loss. While the scales are an important tool, you cannot be obsessed about daily changes in weight. Water fluctuations will have you up one day, down the next. Your overall fat level can be reduced, even if it is a bit higher on some days.
![](http://www.weebly.com/weebly/images/file_icons/rtf.png)
proper_marathon_nutrition.docx |
10 Race-Day Preparation Tips - By Thad McLaurin • For Active.com
Race-day preparation is key to your success on the big day. Here are 10 ways to gear up, get ready, and cross the finish line strong.
1. Enjoy the Taper
For many runners, the decreased running during the taper can be very unnerving. Avoid replacing the runs with lots of cross-training. The taper is designed to allow your body to recuperate, rebuild, and be fresh for race day. Adding in extra cross-training at the last minute can cause your fitness level to dip and actually lessen your race-day potential. Enjoy the taper and focus on getting yourself mentally prepared for the race.
2. Fuel Up
During tlhe last three days before an endurance run such as a marathon, a runner's carbohydrate intake should increase to 70 to 80 percent of his/her total daily caloric intake.
Practice: Eating before a race can be a tricky thing. Test different foods for your carb-loading phase well before race day. Pick one of your longest training runs and pretend it's "race day." Try a mini-carb-loading phase before this run. This will give you the opportunity to see how long different foods take to pass and which ones to avoid because they "hang around" too long.
(More info at: http://www.active.com/nutrition/Articles/Your-Guide-to-Pre-Race-Fueling.htm)
3. Hydrate
Hydration can make or break your race. Use the following tips to ensure you're properly hydrated at the starting line.
4. Enjoy the Expo...But Resist the Urge
Race expos are lots of run. They're usually full of vendors selling everything from shoes to gear to sport drinks. Feel free to take advantage of shoe and clothing bargains, but never, never, never wear anything purchased at an expo on race day. That's a disaster just waiting to happen. Also, avoid loading up on free samples of sports drink and energy foods, especially ones you've never before used.
5. Hit the Hay...But Not Too Early
Try to get eight hours of sleep, but (unless your race has a really early start) don't go to bed too early. It may cause you wake up too early; then you may have a hard time falling back asleep. Don't worry if you don't get a full eight hours. Actually don't worry if you only get two hours. Research shows that if you get eight to 10 hours of sleep on a regular basis, then not sleeping the night before the race most likely won't have any adverse effects on race day.
6. Dress for Success
Don't overdress for the race. A good rule of thumb is to dress as if it's 15 degrees warmer than it really is. Your body will warm up at least by that much while running. To keep warm before the race, wear some old sweats to the start. The sweats will keep you warm while you wait and then you can toss them at the start. Goodwill is a great place to pick up cheap sweats that you won't mind discarding. Many races donate the discarded clothing to local homeless shelters. To avoid a panicked race-day morning, the night before you should lay out your shorts, singlet/shirt/top (go ahead and pin on the race bib), socks, running shoes, hydration belt, ID, and anything else you'll be wearing or carrying with you on the run.
7. Warm Up
For a half or full marathon, the pre-race warm-up needs to be minimal. The warm-up should consist of dynamic movements not traditional stretch-n-hold stretches. Five minutes of brisk walking followed by two to three minutes of easy jogging makes a great dynamic warm-up for a half or full marathon. You've got many miles ahead of you. You want to be limber but not worn out before the start.
8. Cool Your Jets
It's very easy to get caught up in the hoopla of the start and before you know it you're running a minute faster than your race pace. Ignore the speedsters around you in the starting corral. Instead, focus on your race pace or even a slightly slower pace when the starting gun sounds. Around mile 18, you'll be glad you didn't burn up that precious fuel at the start.
9. Have a Mantra
When climbing a tough hill or fighting off fatigue, having a mantra can help pull you through a tough stretch. Spend a little time before race day thinking of a few motivating mantras. Some good mantras include,
There are always factors out of your control that may affect race day (crazy weather, extreme temperatures, illness, injury, etc.), but what you can control is your confidence. Trusting your training and believing in yourself as an athlete will help ensure that all the hard work you've put in over the past several months will shine through. If that pesky voice of doubt begins to creep in, kick it to the curb! Even say it out loud. "Go Away!" Of course the runner beside you may think you're crazy, but hey, whatever works, right?
With the right race-day preparation, you'll finish with a smile and avoid any surprises on the course.
(From Jeff Galloway’s “Race Day Prep” & “Race Recovery” Website Pages)
The Night Before
Race-day preparation is key to your success on the big day. Here are 10 ways to gear up, get ready, and cross the finish line strong.
1. Enjoy the Taper
For many runners, the decreased running during the taper can be very unnerving. Avoid replacing the runs with lots of cross-training. The taper is designed to allow your body to recuperate, rebuild, and be fresh for race day. Adding in extra cross-training at the last minute can cause your fitness level to dip and actually lessen your race-day potential. Enjoy the taper and focus on getting yourself mentally prepared for the race.
2. Fuel Up
During tlhe last three days before an endurance run such as a marathon, a runner's carbohydrate intake should increase to 70 to 80 percent of his/her total daily caloric intake.
- Day 1: The first day of the
carb-load should consist mainly of complex carbs (i.e., whole grain breads and
pasta). By loading up on complex carbs the first day, you have time for them to
be processed and voided well before race day.
- Day 2: Taper off the complex carbs
and switch over to simple carbs. Be careful though. Don't load up on tons of
fruit and the like, if you're not used to eating lots of fruit. Also avoid
loading up on simple carbs that contain a lot of saturated fat (cookies,
doughnuts, pastries). The extra fat will slow down digestion and make you feel
sluggish. This is the time to eat regular pasta and use white bread for your
sandwiches.
- Day 3: Continue with the simple
carbs. Eat your last major meal 12 to 15 hours prior to the race. This meal
should be comprised of easily digestible foods that will pass through your
system before the race. This is the time for the big plate of regular pasta.
Avoid heavy cream sauces and stick with basic marinara sauce.
Practice: Eating before a race can be a tricky thing. Test different foods for your carb-loading phase well before race day. Pick one of your longest training runs and pretend it's "race day." Try a mini-carb-loading phase before this run. This will give you the opportunity to see how long different foods take to pass and which ones to avoid because they "hang around" too long.
(More info at: http://www.active.com/nutrition/Articles/Your-Guide-to-Pre-Race-Fueling.htm)
3. Hydrate
Hydration can make or break your race. Use the following tips to ensure you're properly hydrated at the starting line.
- Find out what sports drink will be provided
during the race. If you're able, train using the same sports drink provided by the
marathon. If your system doesn't tolerate the featured race drink or you'd just
prefer to use something different, be sure to plan out how you'll carry or have
access to your preferred hydration source. Some options include, wearing a
hydration belt or stakeout family members or friends along the course ready to
hand you your preferred fluids.
- Never use the featured sports drink in a
marathon if you did not use it in your training. The
different brands of sports drinks contain varying amounts of carbs and
electrolytes. Some contain other components such as protein. If you've not
tried these products during training, you don't want to risk causing stomach
issues on race day.
- Don't over-hydrate. Throughout
the day before the race, drink water when you are thirsty, but don't overdo it.
Drinking 4-8 oz of water each hour works well. Remember, you'll still be
carb-loading on this day. Make sure some of your carb intake includes salty
simple carbs like pretzels. Also eat a banana or two for the potassium. This
will help ensure that you're not flushing out your precious electrolytes that
you'll need during the race. Do not drink alcohol the day before the race. This
can dehydrate you.
- Drink 16 oz. of water two hours before race
time. This will provide enough time for the water to pass through
your system and the excess be voided well before the start.
4. Enjoy the Expo...But Resist the Urge
Race expos are lots of run. They're usually full of vendors selling everything from shoes to gear to sport drinks. Feel free to take advantage of shoe and clothing bargains, but never, never, never wear anything purchased at an expo on race day. That's a disaster just waiting to happen. Also, avoid loading up on free samples of sports drink and energy foods, especially ones you've never before used.
5. Hit the Hay...But Not Too Early
Try to get eight hours of sleep, but (unless your race has a really early start) don't go to bed too early. It may cause you wake up too early; then you may have a hard time falling back asleep. Don't worry if you don't get a full eight hours. Actually don't worry if you only get two hours. Research shows that if you get eight to 10 hours of sleep on a regular basis, then not sleeping the night before the race most likely won't have any adverse effects on race day.
6. Dress for Success
Don't overdress for the race. A good rule of thumb is to dress as if it's 15 degrees warmer than it really is. Your body will warm up at least by that much while running. To keep warm before the race, wear some old sweats to the start. The sweats will keep you warm while you wait and then you can toss them at the start. Goodwill is a great place to pick up cheap sweats that you won't mind discarding. Many races donate the discarded clothing to local homeless shelters. To avoid a panicked race-day morning, the night before you should lay out your shorts, singlet/shirt/top (go ahead and pin on the race bib), socks, running shoes, hydration belt, ID, and anything else you'll be wearing or carrying with you on the run.
7. Warm Up
For a half or full marathon, the pre-race warm-up needs to be minimal. The warm-up should consist of dynamic movements not traditional stretch-n-hold stretches. Five minutes of brisk walking followed by two to three minutes of easy jogging makes a great dynamic warm-up for a half or full marathon. You've got many miles ahead of you. You want to be limber but not worn out before the start.
8. Cool Your Jets
It's very easy to get caught up in the hoopla of the start and before you know it you're running a minute faster than your race pace. Ignore the speedsters around you in the starting corral. Instead, focus on your race pace or even a slightly slower pace when the starting gun sounds. Around mile 18, you'll be glad you didn't burn up that precious fuel at the start.
9. Have a Mantra
When climbing a tough hill or fighting off fatigue, having a mantra can help pull you through a tough stretch. Spend a little time before race day thinking of a few motivating mantras. Some good mantras include,
- Can't stop. Won't stop.
- The pain of discipline or the pain of regret.
- Not everybody can do this!
- I am because I run. I run because I am.
- One step at a time.
- Be fierce. Be bold.
- Run strong. Be brave.
- Go light. Feel brave.
- Think strong. Be strong. Run Strong.
- Make mom proud!
There are always factors out of your control that may affect race day (crazy weather, extreme temperatures, illness, injury, etc.), but what you can control is your confidence. Trusting your training and believing in yourself as an athlete will help ensure that all the hard work you've put in over the past several months will shine through. If that pesky voice of doubt begins to creep in, kick it to the curb! Even say it out loud. "Go Away!" Of course the runner beside you may think you're crazy, but hey, whatever works, right?
With the right race-day preparation, you'll finish with a smile and avoid any surprises on the course.
(From Jeff Galloway’s “Race Day Prep” & “Race Recovery” Website Pages)
The Night Before
- Pack your bag
- Eat a very light meal or nothing. (I don’t believe in
carbo-loading the night before races, even marathons. Drink 4-6 ounces of water
every waking hour (unless you hear a sloshing sound in your stomach).
- Try to relax so you can sleep. But if you can’t sleep, the race
isn’t lost. (I’ve run some of my best races after sleepless nights.)
- Shoes, socks, shirt, shorts, sweats or running suit
- Gloves, hat, turtleneck, etc., if cold
- Water (about a quart)
- Bandages and Vaseline
- $25-50 for registration, gas, food afterward, etc.
- Race number if sent to you in mail, 4 small safety pins
- Copy of “Race Morning” instructions (see below)
- It’s hard to remember all these things at the last minute.
Photocopy these pages and put them in your bag the night before.
- After you wake, drink 4-6 ounces of water every half hour. Drink
your last water a half-hour before the race.
- Don’t eat, it won’t get processed in time to do you any good.
(Those who need to boost their blood sugar level should eat the same food, in
the same quantity that they have found works for them in other races or hard
workouts.)
- 30-40 minutes before the race, start your warm-up.
- Walk 5 minutes to activate the running muscles gently and
prepare the body for exertion, then jog for 1-2 minutes and walk for 1-2
minutes.
- Jog slowly 10-20 minutes. Start very slowly, then speed up
gradually to a relaxed warm-up pace.
- Stretch gently if you need to stretch (iliotibial band injury,
etc.). I’ve seen more problems when runners stretch before fast runs, than
among those who don’t stretch at all. If you have found stretching to be
beneficial for you, then go ahead, but be very careful.
- Walk another 3-5 minutes to relax.
- About 10-15 minutes before the start, do some accelerations to
get your body ready for race conditions. Do 5-10 x 50-100 yards. Start slowly,
accelerate gradually to race pace, then ease back to a slow jog.
- Walk again, 3-5 minutes.
- About 5-10 minutes before the start, relax, sit down, walk
around – whatever takes the edge off. Some runners put their legs above their
heads, others meditate for 5 minutes.
- Shift gears as you line up. Tense muscles don’t work smoothly.
Joke, and enjoy the festive air, energy and enthusiasm. This relaxes muscles
throughout the body and gets them ready.
- I begin my eating countdown the day before by eating small meals
every 2-3 hours. On each, it’s okay to eat a little protein with carbohydrates
that you know will be digested easily. Your goal is to eat just enough to leave
you satisfied, but not full, for 2 hours or so. Be sure to drink water or an
electrolyte beverage with your snacks. That afternoon and evening I’ll take
water and juices regularly. If I’m hungry I’ll eat only easily digestible food,
such as bread or energy bars. I’ll obviously avoid fried or greasy food or
other foods that are hard to digest, like peanut butter or dairy products. I’ll
also stay away from high roughage items like salad, bran, etc.
- The carbo-loading dinner before a race is great social fun. It’s
okay to eat a little, but don’t overeat and avoid salty food, particularly if
the weather is predicted to be warm. Loading up too much the night before can
lead to unloading during the race. I like to wake up 3-4 hours before the race.
During the first 2-3 hours, I’ll take 6 ounces of water or Accelerade very
hour. About 60-90 minutes before the start, I usually eat an energy bar and
have a cup of coffee as logistics permit. Hopefully, I’ll have some water with
me at the start to sip, but primarily to dump on my head if the day is warm. It
may look strange, but it works! (If you want to try this routine, test it out
on your long runs first.)
- There is now strong evidence that a cup of coffee an hour before
a race will improve performance. This drug helps mobilize free fatty acids and
triglycerides, making them available for energy utilization in the blood
stream. It also helps you to wake up and get your sewage system cleaned out,
avoiding the last minute lines at the “porto-johns.” Too much caffeine,
however, can cause dehydration and may negatively influence your heart rhythm.
Be careful and try it out on several trial runs before using it in races.
- Think about wearing a compression
sleeve: Studies show that compression
sleeves around the calf muscle can improve performance, reduce muscle damage
and lower the chance of blood clots. It helps to wear compression sleeves
during long training runs, but there seems to be no problem in wearing them for
the first time in a race.
- During the race: Be sure to take walk breaks from the first few minutes, based
upon your pace. (For more info, see my books GALLOWAY TRAINING PROGRAMS, HALF MARATHON, 5K/10K, and YEAR ROUND PLAN). In several surveys, runners who used to run continuously
averaged 13+ minutes faster in a marathon by using the correct strategy of Run
Walk Run. It is also best to start the race more slowly than you think you can
run.
- At the finish line: Even if you don’t want to, keep walking after you cross the
finish. Within 30 minutes of the finish, eat a snack of 200-300 calories. It’s
best if this has 80% simple carbohydrate and 20% protein. If this is not
available, consume simple carbohydrates and avoid any fat. Keep walking for at
least half a mile or so to keep the blood pumping out the waste products and
infuse the muscles with oxygenated blood.
- Soak in a cool tub: This does not have to be an ice bath. The temperature of the
water needs to be 20 degrees cooler than body temperature—and most water from
the “cool” water tap will supply this. Soak the legs for 15 to 20 minutes.
- Throughout the afternoon: After a meal and a shower, walk for 30-60 minutes very
easily—just keep the legs moving. Drink water, Accelerade, R4 and/or
citrus juice and eat some low fat protein with other carbohydrates. For the
first hour after a marathon, it’s best to drink no more than 27 oz total.
You’ve earned your food rewards, but don’t gorge yourself. Continue to drink
and eat snacks. For the next few days, you may want to increase your
consumption of vitamin C to speed up healing of little micro-tears in your
muscles and tendons.
- The next day: Walk for 30-60 minutes or more. The pace can be as slow as you
wish, just keep moving. If you have soreness, the walking will work it out
quicker than sitting on a couch. Be sure to drink 4-6 oz. of fluids every hour,
including Accelerade, over the next few days.
- Two days after—your return to
running day: Start by walking for 5-10
minutes. Then, insert a 30-60 second run segment, every 1-3 minutes. Adjust the
walking and running so that you feel comfortable and are not straining. The
return to short segments of gentle running will speed up the recovery of
race-weary muscles. The total time for the runs should be 20-45 minutes.
Continue to alternate your exercise: walking one day and run/walking the next.
- The Post-Race Letdown: Even with the best preparation, there will be a natural
motivational lull after a race–even the most focused athletes experience a
psychological letdown. But by setting a goal, even before the first race, you
can shift gears: schedule social runs with friends every month, scenic runs,
and fun events.
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race_day_prep.docx |
De’s Mental Tricks for
Running the Marathon
-Think I run with Galloway, and we cross the finish line, it’s what we do!
-The most important thing is if you start feeling down about running during your race, eat something immediately. It will change your attitude.
-If you run Jeff Galloway, you always cross the finish line! (Barring any serious injury)
-If something is bothering you during your race, acknowledge it, and say to yourself, I don’t have time for this right now, but I will address this after the race.
-I once had a hole in my sock that was so uncomfortable. It developed at mile 8 during NYC marathon and told myself that it would just have to wait for later. I’ve done this with a painful knee as well.
-Tell yourself that you’ve done the training. I know that the last few miles are going to hurt and that’s ok.
-I love this one: buy things at the expo, and tell yourself that you can’t quit because you have to be able to wear the things you bought. I did this very thing last during last year’s NYC marathon. I was knocked down at mile 2 and injured, but I had all of this merchandise that I wanted to wear. I finished the marathon.
-Don’t think of the marathon as 26.2 miles. Take it in pieces. You can do this in many ways. Ask friends and family to meet you at certain miles… make them your target. So for instance Sue will be at mile 8, that’s all I’m going to think about until I see her. Mike will be at mile 12, that’s all I’m going to think about etc.
-If you feel fatigue, tell yourself you can run through it. Tell yourself you can take your walk breaks and get through it. Fatigue is normal. Stay positive. Take the focus off of yourself and put it on something else; perhaps a person running close to you, or thinking about the beauty of the race itself (bands etc.)
-Imagine yourself crossing the finish line.
-Make a plan for your race. Review the course and have a plan for the parts that you might be difficult.
-I once ran a marathon and counted every two miles as one so in my mind I thought I was just running a half marathon. It worked!
Please review pages 77, 86-93 in Jeff Galloway’s book Galloway Training Programs for his suggestions.
I also recommend the book Running Within by Jerry Lynch and Warren Scott.
-Think I run with Galloway, and we cross the finish line, it’s what we do!
-The most important thing is if you start feeling down about running during your race, eat something immediately. It will change your attitude.
-If you run Jeff Galloway, you always cross the finish line! (Barring any serious injury)
-If something is bothering you during your race, acknowledge it, and say to yourself, I don’t have time for this right now, but I will address this after the race.
-I once had a hole in my sock that was so uncomfortable. It developed at mile 8 during NYC marathon and told myself that it would just have to wait for later. I’ve done this with a painful knee as well.
-Tell yourself that you’ve done the training. I know that the last few miles are going to hurt and that’s ok.
-I love this one: buy things at the expo, and tell yourself that you can’t quit because you have to be able to wear the things you bought. I did this very thing last during last year’s NYC marathon. I was knocked down at mile 2 and injured, but I had all of this merchandise that I wanted to wear. I finished the marathon.
-Don’t think of the marathon as 26.2 miles. Take it in pieces. You can do this in many ways. Ask friends and family to meet you at certain miles… make them your target. So for instance Sue will be at mile 8, that’s all I’m going to think about until I see her. Mike will be at mile 12, that’s all I’m going to think about etc.
-If you feel fatigue, tell yourself you can run through it. Tell yourself you can take your walk breaks and get through it. Fatigue is normal. Stay positive. Take the focus off of yourself and put it on something else; perhaps a person running close to you, or thinking about the beauty of the race itself (bands etc.)
-Imagine yourself crossing the finish line.
-Make a plan for your race. Review the course and have a plan for the parts that you might be difficult.
-I once ran a marathon and counted every two miles as one so in my mind I thought I was just running a half marathon. It worked!
Please review pages 77, 86-93 in Jeff Galloway’s book Galloway Training Programs for his suggestions.
I also recommend the book Running Within by Jerry Lynch and Warren Scott.