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Sep

#6: Familiarity Breeds… a Good Run!

Posted by: MartiSmarti | Comments (0)

(This is Rule #6 in our periodic series, “The 25 Golden Rules of Running: proven, time-tested rules of running that have worked for thousands upon thousands of runners over the miles.)

Don’t eat or drink anything new before or during a race or hard workout. This makes sense. At times of stress and great importance on what you put in your body, put things that you know will be easy to digest, will be familiar and comfortable in combination with your body’s digestion and needs, and will be less likely to come back on you in unhappy ways.

In particular, don’t eat anything that in general could cause questions before a race. Don’t eat spicy, strong-flavored ethnic foods in restaurants that you don’t know. It’s best to eat comfortable, easy to digest foods that will give you the nourishment you need for upcoming events or races.

Stick to what works for you. “Your gastrointestinal tract becomes accustomed to a certain mix of nutrients,” says Dallow. “You can normally vary this mix without trouble, but you risk indigestion when prerace jitters are added.”

The Exception: If you’re about to bonk, eating something new is probably better than eating nothing at all. And have a great run!

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Categories : Competition, Day Before A Race, Diet, Race Day, Rules of Running, What Not to Eat

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Sep

Rules of Running #3: Eat in Advance

Posted by: MartiSmarti | Comments (0)

This is number 3 in our occasional “Rules of Running” series. These are tried and true rules of running. We hope they’ll also work in your training to further help you.

The 2-Hour Rule

“For most people, two hours is enough time for food to empty from the stomach, especially if it’s high in carbohydrate,” says Colorado sports dietitian and marathoner Cindy Dallow, Ph.d. “If you don’t wait long enough, food will not be properly digested, raising the risk of abdominal cramps, bloating, and even vomiting.”

The Exception: You can probably run 90 minutes after a light, high-carb meal, while you may need up to three hours after a heavy meal that’s high in protein and fat.

So what are we talking about for a light high carb meal? Well, everyone knows that most marathoners will “carbo load” for 24 to 36 hours before a major race. But even they are careful not to eat too “heavy.” We’re talking about pasta. Breads. Potatos, but mostly without major dairy. Some fish and light proteins are also encouraged.

You know… the good stuff? My favorites are pictured above. What are your favorites before a lengthy run?

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Categories : "Side Stitches", Cramps, Race Day, Rules of Running, Training, What Not to Eat

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Jul

NO NO’s in a runner’s diet… only close to race day, though, of course

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Everyone knows that runners burn calories like crazy, so obviously they deserve to eat some junk food at some point, but 3-4 days prior to race day and obviously race day itself are not good times for fatty foods. INstead, you should be loading up on Complex Carbohydrates, protein, and WATER! The following are diet NO NO’s that I have collected from runners, trainers and coaches who know from experience that these food and drink choices can minimize energy and even cause cramps…. Tell us your own running No No’s so you too can help other runners prove their skills.

-Don’t drink sodas, juices, or any other sugary drinks that can dehydrate!

- No cheese, milk or other dairy products on race day because they take longer for the body to digest because they are usually reasonably high in fat and will settle in your stomach… could cause cramps and/ or gas!

-Don’t eat too much fiber because that could cause gas/ cramps if eaten to close to your event

- Don’t eat AT ALL two hours before running, especially when it’s hot… that can cause cramps or runners trots (term for bowel movements). Just sip on water to keep hydrated

- Don’t drink too much water in a small amount of time… this is just as dangerous as not drinking enough water!

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Categories : Diet, What Not to Eat

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