What to eat on race day.
If you are going out for a run for at least an hour, you need to eat at least 30 minutes beforehand. Eating carbs and protein is a good idea. It gives you a combination of fat and energy. Mixed together, they give you enough stamina for long periods of calorie burning.
Some people can’t eat too early. Studies have shown that people who eat at 6 a.m. the equivalent of what they eat at 12 p.m. are more likely to vomit. However, exercising on an empty stomach is never suggested. Breakfast and/or protein bars are the best friends of people like this. These hand-held treats are extremely light on the stomach and pack protein, carbs, and in some cases, wheat, and fruits. They provide for efficient energy and agree with your stomach.
I can’t stress the importance of bringing snacks. Grapes, cereal, a candy bar, anything that’s going to get you through your run in case of an emergency. Underestimating your endurance is one of the worse things you can do while running. Even if you did eat enough before you started, certain factors; the weather, alternative routes, stressful encounters; can immensely deplete your energy. Avoiding something like this could be the difference between you going home and you going to the Emergency Room.
Make sure to hydrate.
Hydration is another important key. You should drink an hour before your run. Drinking too closely to your running time may induce vomiting. It also doesn’t give the fluids a chance to settle (You can feel it moving around in your stomach and it’s really uncomfortable). Water is always the best way to hydrate. Sodas and juices provide temporary relief but ultimately dehydrate you. Drinking while you run is important. Your body loses fluids through sweating and calorie loss. Choosing a water-based drink that replenishes your sodium and protein are beneficial. (Again, you don’t want to deprive your body, especially when you’re using energy).
Eat after you run. For a long run, eat a medium to full size meal depending on your body type and the capacity at which you burned calories. Even after you finish, your body is still burning calories. Your body needs to be refueled.
Stretch before and after.
Your run is not the only exercise that should be done. Stretching beforehand is so important. It warms up the body. (Jumping from zero to sixty is not a good idea. It raises the blood pressure too quickly). It also gets your blood circulating. This makes for fluent movement. It also lessens the chances of pulling or straining a muscle.
Stretching after a run is just as important as stretching before your run. Stretching out your legs, particularly your calves, is a main part that is tight after running. With all the constant, consistent movement of your legs, your muscles need to be stretched to ease tension. Another part of your body that needs to be stretched is your mid section. While running, your stomach is contracted, to make for the best, most effective run. This causes the muscles to be tight, and after being held in one position for so long, the need to be stretched is well needed.
Running is so healthy for you body. Eating correctly and exercising will make anyone’s run the most productive.