![]() The night before the race: Skip protein at dinner. Two days before the race: Reduce protein by about one-half, and replace that portion with carbs. One week before the race: Reduce carbs by a little less than one-third again. They drain your energy like you wouldnt believe and will leave you weak for. Here’s the breakdown: Two weeks before the race: Reduce carbs by about one-third. He explains: All too often people load up on carbs the night before and on the morning of race day leading to feeling heavy and bloated. If possible, athletes should get more rest that usual and go to bed earlier in the days immediately. However, Holmes says it’s critical that runners consume the right carbs and at the right times. Rest is key to preparing for the marathon. Nap and get ample sleep after the marathon. The night before the marathon, avoid hot tubs, saunas, steam rooms and hot baths. The week before the half marathon is the time for more carbohydrates. Feeding off that excitement can increase your energy level. ![]() Go to bed: You may sleep like the dead, or you may have difficulty sleeping due to pain and stiffness, but sleep is the time the body best repairs itself. There is always a lot going on during the days before a marathon.Cover any hot spots and minor blisters with blister bandages to allow them to heal. Treat your blisters and pains: Use a good sterile technique to drain any tense blisters.But it’s not just what you eat during a run that matters. It’s no secret that fueling can make or break a race. Then you can take your pain reliever of choice. What to Eat and Drink the Day Before Your Big Raceand What Not To. To build up your glycogen stores for race day, bump up your calorie and carb intake the week prior to the marathon. Urinate before taking pain medications: Before you take any over-the-counter pain killers, ensure that your kidneys are in proper working order and that your hydration is returning to normal by taking a pee.Continue to drink sports drinks, fruit juices, and water throughout the evening. If you really must have a toast, low alcohol or no-alcohol beer is the safest choice. Celebrate with the right recovery food: A high carb meal with protein will give your body the fuel to start recovering.Use a whole box of Epsom salts in a lukewarm bath for a body soak to help relieve pain and soreness. A hot bath may further damage already sore muscles that are already soaking in lactic acid. Take a cool shower or enjoy an Epsom salt soak: Stay out of the hot tub. ![]() Elevate your legs: Propping your legs above your heart for 10 to 15 minutes can help reduce inflammation and cut down on stiffness and soreness. Download your FREE Marathon Nutrition During Your Taper Guide.If you plan on foam-rolling after the race, wait at least two to six hours after the race. Keeping moving: After you get home, plan another 10 to 15 minutes of slow walking to keep your body from freezing up.If you are traveling home by airplane, give yourself a day to unkink before taking the flight. Avoid prolonged sitting: Plan your trip back home to reduce the time spent sitting in one position or you may be too stiff to get out of the vehicle.
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