Happy Monday everybody! When I do get tips out it is usually on Tuesdays, but here again with my work schedule and library hours I find myself just fitting it in where I can. My options may be limited but that won’t stop me from pressing on. 🙂
So anyways about food and drink…(one of my most favorite topics ha!)
You’ve trained super hard for this event so why waste all your hard efforts only to bonk out due to poor nutrition or hydration? Don’t let that happen to you! As the saying goes, you are what you eat. Half the battle is a good diet and proper fueling at the right times. At first it can seem tricky but eventually you’ll find what works for you and find yourself in your perfect routine. And every one’s body is different. So my way or some other’s way may or may not work for you. It’s about learning the basics of nutrition/hydration and learning how YOUR body responds and reacts to certain foods and drinks. I’m happy to say I finished my race with no tummy issues! And I credit this to the following tips that worked for me.
A few basics that I’ve learned
- Eating 1.5-2 hours before a run is usually the best policy to make sure all things are good to go…well not “go” ideally during your run… ya know.
- Practice taking in gels, sports drinks and food in practice runs. If possible look to see what gels or sports drinks the race provides and practice with that particular brand. Otherwise be prepared to bring your own along with you in a fuel belt of some sort.
- Hydrate so well your urine is pale yellow. This really should be a lifetime habit.
- Avoid fatty or greasy foods night before a long run.
Days leading up to the race:
- Drink, drink, drink!
- Cut out soft drinks and alcohol or cut back.. I don’t drink alcohol so that wasn’t an issue but giving up my Coke Zero was difficult! But, you know now I don’t even crave it…
- Eat, eat, eat! With a focus on good carbs and protein.
Day of marathon:
- Nothing new!!!
- Eat, here again, 2 hours pre-race. I prefer a bagel and coffee.
- Drink about 16 oz of your favorite sports beverage. I go with Gatorade.
- Keep sipping on water throughout your morning. But stop 30 minutes to 1 hour prior.
- I take a gel or energy chew about 15 minutes pre-race with a quick sip of water.
- Stay ahead of refueling! I took water or Gatorade at every aid station. But that’s my body. It’s a thirsty little bugger. Know YOUR body and what it needs.
- I also took my water bottle with me and had it refilled with Gatorade at one station. SO glad I did that!
- I took 4 Clif Bar Energy Shot Chews throughout the race. I can’t remember exactly which miles…but roughly at miles 7, 12, 18, 22…if I remember correctly…
|I have a few extras…|
These are the ClifBar Shot Bloks I carried with me. They worked perfectly for my tummy and energy. With only half a shot (25 mg) of caffeine it was just enough extra boost to keep me going. You want some? I have a few extras I’m willing to share!
Just comment below on what fuels you use during races, LIKE me on Facebook and follow me on Twitter to get extra entries! Easy peasy!
Here’s a few good articles that may further help you…
- Nancy Clark on Hal Higdon’s training site
- Boston.com 11 nutrition and hydration tips
- Today’s Dietitian