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Race Day September 22, 2018

Healthy Living Expo September 20-21, 2018

Two Days Before a Run: What You Should Know

, by SelectHealth

Getting ready for a run takes training and dedication. But did you know that a few simple tips can give your body a chance to perform at its peak? SelectHealth fitness expert, Cami Flygare, has these tips to help you get ready before the race begins.

The Day Before
Stay on top of your hydration. You want to start your 5K, 10K, or half-marathon well-hydrated and it's best to do this over a period of time (around 24 hours) instead of right before the race. Aim to drink at least 64 ounces of water in the 24 hours prior to the run.  

The Night Before
Eat a carbohydrate-rich meal. They will help you stay energized. Everyone thinks of pasta, but there are other good choices as well. Try one of these delicious combinations:

  • Grilled fish with a baked sweet potato, salad, whole grain bread, and fresh fruit
  • Quinoa stir-fry with veggies and tofu, roasted acorn squash, and fruit

The Morning Of

About two to four hours before the run, eat a carbohydrate-rich breakfast with moderate amount of protein. Here are some good options:

  • Pancakes, fruit, yogurt, and juice
  • Oatmeal with dried fruit and nuts, yogurt, and a banana

During the Run (This applies to runs lasting more than one hour)

  • Get 30 to 60 grams of carbohydrate per hour
  • Choose simple carbohydrate foods—like sport nutrition products or whole foods—that will get right into your bloodstream and delivered to your muscles
  • Try to get at least 16 ounces of fluid per hours—sports drinks are great for the necessary electrolytes (sodium) your body loses during a run.

After the Event

You’ll want to stay moderately active to help your body rest and recover. Try walking, golfing, or light swimming to help your muscles recover.

Your body will need some fuel to help you keep going after a race. Have a snack with a 4:1 ratio of carbohydrates to protein within an hour after you finish, and eat another meal or snack with carbs and proteins an hour or two later.

Additional Tips

  • Practice what you’ll do in the race during training—don’t try something new the day of the race!
  • Find out what foods and beverages the race will be providing and the distance between aid stations so you know how much you will need to bring with you. If possible, use these items during your training.
  • If you are running for more than an hour, avoid eating and drinking too much at one time. You’ll want to perform our best, so spread it out over an hour.
  • Check weather reports and dress appropriately. 

Tips provided by FitOne Sponsor, SelectHealth

Tags: physical activity,events,running,walking,fitness,nutrition,exercise