I started running at the beginning of the summer and love it. I have done a few 5 Ks, may do a 10 K and then I'm going for the half marathon in February. I don't carbo-load before a 5 K, but I do try to eat healthier the day before a race and have something with rice or noodles for dinner. ...What are your favorite night before race meals?
For some reason my races are falling on my period days (which are moving closer together-lucky me) and they can really drag me down. Any suggestions on what to eat or do the day before or day of the race that will help my performance? I know it's a strange question, but I can't find anything on the internet about it and none of my friends seem to be affected by it...although I will say I'm getting better at running during the couple of days before I start.
Before a half marathon, I usually eat a lot of whole grain carbs - pastas, bagels, cereal etc and some lean protein. I love peanut butter but I have found that I need to avoid that before a long run - seems to come back up!
I have run marathons for 10 years now and I never carb load. I eat a normal, healthy meal (maybe a little bigger than normal) and have a nice heavy breakfast of eggs before leaving for the race. i think the most important thing is to push hydration for 48 hours before and during the race. Also bringing some carbs along for a longer run helps (I only need this if going further than 10k but this is just depending on what YOU need.) I usually bring the little cliff goo with caffeine along. Often at longer races they make this or something similar available during the race. As for your period try to track it and maybe schedule your races around them if possible. I get very tired as well and find it hard to train sometimes. I've lucked out and not ever had it for a long race. I do find when I'm training if I make myself get out there I usually have a good run despite feeling weaker than usual. Perhaps if you make a point to train hard when you have your period you will just get accustomed to it. I know I have a tendency to take the worst day off of training. However if you are expecting to race with your period then make yourself train through it each month and see how you feel. Maybe try some extra vitamins and see if anything helps.
I find that what REALLY helps is to eat and drink every 30-45 minutes during the race. Take gummy bears or ANY food that works for you and it really helps with how you feel. Once you start running more than 6 miles you will really start to notice how sometimes you feel bad when running. I don't think it really matters what you eat before/during a race bc your body breaks down all food to the same thing. But you have to find foods that agree with your body. Some people love certain snacks and other people find that they feel ill and puke when eating that same thing. Anyway, I started running longer distances this year for the first time and I was really surprised at how much better you feel if you wear a running hydration pack and bring food. Every 30-40 minutes. You gotta eat/drink before you feel thirsty/hungry. I personally like gummy candies and goo and other easy packaged running snacks. I have a friend who likes to eat peanut butter and jelly sandwiches. Crazy!
I wasn't running at the time, but I was having bizarre cycles last year that involved weeks of heavy bleeding at a time. The only things that really helped me were eating larger red meat meals (rather than a "girlie" serving) and taking an iron supplement every other day. I was dragging a lot just trying to get through the day.
Thanks for asking this--I have been trying to remotivate myself to run again after running all summer and feeling great, but had a change in position at work and haven't been taking the time during the day. A race would be nice and inspiring.
But try eating a larger red meat dinner at least two days before a longer race.
I was running all summer and then sidelined due to an injury. I'd love to get back to it but can't seem to shake a bronchial infection.
LSS I have been reading an awesome book titled 'Which comes first, cardio or weights? : fitness myths, training truths, and other surprising discoveries from the science of exercise' by Alex Hutchinson, Ph.D. This book is a wealth of information and answers a lot of training questions such as this one based on all of the latest research and studies. Definitely check it out at your local library.
i just did my first half marathon and hope to do a full one at some point, so i try to run a minimum of 6 miles once a week and several shorter ones. i'm with you, the day before the race i just try to eat light and healthy, i don't make a big deal about carbs. i think that's only a really important factor if you're doing ultras.
the most important thing, i think, is to train well beforehand and take it easy a couple of days before the race. 2 days out i just do a brisk walk, and the day before i just lift weights or take a day off. the night before i'll eat a salad and some chicken, maybe a little pasta or rice so long as it's whole grain. on the morning of the race i either have peanut butter toast, an egg, or irish oatmeal with chopped raw nuts. and it has to be a very light breakfast. i need the fuel but if i eat too much it will come back up when i run.
for any run longer than a 5K i make sure to have carb gels if they're not provided by the race. you'll be amazed how much they pick you up when you're starting to flag. in my first 10K i turned up my nose at 'em for not being 'real food' (which i advocate strongly most of the time) but once i started doing more distance i changed my tune quickly!
yay for going for your first half marathon! let us know how it turns out.
:) khairete
S.
I eat steel cut oatmeal before my races, half and full marathon. I really don't eat much more then a granola bar or banana before 5 or 10 k's.
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I eat steel cut oatmeal before my races, half and full marathon. I really don't eat much more then a granola bar or banana before 5 or 10 k's.
Pizza! For some reason pizza works well for me before a long run or a really hard long karate workout. I think we all need to find what works well for us. I tend to need more, or more consistent protein, in my diet, so pure carbs don't do it for me.
For a shorter run like a 5k, I don't vary too much from my normal diet, like a bagel or oatmeal along with my usual protein shake would be fine.
I have low energy the week before my period, also. It's harder to get off the couch and go and my blood sugar can dip and leave me dragging my butt home from a run. Not everytime, but it does happen. The day my period starts my energy is right back up there!
You might want to add some iron in whatever form to your diet.
My husband and I are training for a marathon and have been reading up on this. Carbo loading is not really needed unless you are running long distance, 1/2 or full marathon. The reason for carbo loading is to build up stores of glycogen which is what your body burns most efficiently. After you have used up your glycogen, your body starts burning fat which is hard for the body to burn therefore hitting the imfamous "wall". Again, you would only hit the wall in longer runs, but the basic science I'm sure is the same. For the marathon our training book reccomends 85% carbs the 3 days leading up to the race. For 5 & 10Ks I would think that carbs would be beneficial. The book suggests rice, grains, potatoes, pancakes, bagles and carb fill veggies. It also suggest carb filled fruits that are low in fiber because too much fiber can mess with your stomach come race day. They also suggest not eating something "new" the day before a race. We subscibe to Runners World and love it. You can check out their website too for info I am sure.
I just did a seach on glycogen and came up with this website - check it out: http://sportsmedicine.about.com/od/sportsnutrition/a/Carb...
Good Luck with your running!
I always eat a couple of bananas before and during (if longer than 6 miles)...I've never had any problems with those! :) Also pre-hydrate the day before the race. Good luck with your half marathon!!
