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Ways to Make Running This Winter More Enjoyable
In fact, 41 percent of runners have had stomach problems ruin a long run or race, according to a recent poll of @runnersworld followers. But, experts say, most issues are preventable—if you follow these guidelines about fueling for your race...
[How to Adjust Your Run Schedule After a Big Race Lay out everything youll need the evening before race day clothing.]
The Day Before (below) · Races - Places · The Benefits of Running 10 Minutes a Day
Does Running Burn Fat.
To boost levels beforehand, sprinkle salt on prerace meals, says Hogan, and opt for salty, pasta, Sunday Runday Long Sleeve T-Shirt carbs (and less protein, fat, and vegetables) at every meal—not just dinner. “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 To boost levels beforehand, sprinkle salt on prerace meals, says Hogan, and opt for salty. “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.)
and sides like pickles or sauerkraut.
You’re going to sweat a lot during your run. When it’s warm and you’re out for more than an hour, you’ll lose a lot of sodium. To boost levels beforehand, sprinkle salt on prerace meals, says Hogan, and opt for salty snacks Health - Injuries.
Don’t order a beer (sorry!).
Yes, alcohol is a carb. “But it doesn’t work the same way food carbs do to fuel the glycogen stores for long-lasting energy,” says Shallal. Even one drink can tax the GI system and disrupt REM sleep (the most restorative type of sleep), she adds. “Your body may still feel the effects the next morning, even if your brain doesn’t.”
Do run—if you feel like it.
Some runners feel they race better after a short, gentle shakeout run. It can help burn off some nerves and loosen up the legs, which is especially important if you’ve traveled a long distance. Others take the day off. It’s all about personal preference. At minimum, a 20- to 30-minute walk (even just around the expo) is a good idea.
Do pick up your bib—if you can.
If your event offers day-before bib pickup—and you’re near enough—do it. 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.
Do get ready—then chill out.
Lay out everything you’ll need the evening before race day (clothing, shoes, bib and pins, etc.). 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. Check your times and directions. Then stop thinking about the race. Read, listen to music, The Benefits of Taking a Break from Running.
Don’t forget to drink.
It’s essential to start your run properly hydrated. “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. Divide your body weight in half and drink at least that many ounces per day in the week leading up to your race. Set timers during the day to stay on track.
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Don’t eat anything greasy or creamy.
Fatty 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. “Make a reservation where you know you can get a safe, standard meal,” she says. “By now you should know what works best the night before a long run, and you want to replicate that as closely as possible.”
