Eating After the Race

By Dr. Madelyn Fernstrom

Think you’re all done when your race is finished? After basking in the glow of your accomplishment (congrats!), you’ll want to finish up strong with some smart post-race eating to support your nutritional recovery and sustain your sense of well being. 

Those new to long-distance running might be surprised to learn that you don’t need special energy bars or gels to rehydrate and replenish salts, protein, and carbohydrates. While these are convenient for some people, they’re not a must-have. 

One of the best all-in-one foods is 2% chocolate milk – a combination of fluid, protein, and carbohydrates that is a tasty option for many people. Combos like bananas and peanut butter, hummus on a bagel or wrap, nonfat yogurt and fruit, or a simple PB&J are other great choices.

What’s important is the combination of fluids, sodium, and potassium (body salts), protein, and easily digestible carbohydrates. And don’t feel the need to “overfuel” and compensate for your total energy output with a single post-race snack or meal – that only leads to digestive upset. Listen to your body, and follow your own food preferences to feel content.

What are some of your favorite refueling foods and drinks?

Eating for Race Day

By Dr. Madelyn Fernstrom

Those new to running frequently ask me about special eating needs on “race day” compared with regular training.  Whether you’re running the full marathon or tackling the half this Sunday, there are some basics you’ll want to keep in mind. And you half-marathoners won’t have the fueling demands of the full marathon, so pace your eating and drinking to reflect your mileage.

If you’ve been following a balanced diet of 60% to 65% carbohydrates, 25% to 30% protein, and 10% to 15% fat (wiggle room for personal  preference!), you won’t need much of a change on race day.  That’s why the balance of ingested nutrients all along is key – but your final week of fueling can also be a positive boost to your performance. 

For race day and the night before, it’s best to eat the same way you’ve been eating all along! That blend of carbohydrates, protein, and fat can be taken in several ways. A bowl of oatmeal topped with fresh or frozen berries and a banana can be a good choice for some people. Others may enjoy a short stack of pancakes and Canadian bacon, or a peanut butter and jelly sandwich with fresh fruit or juice. For the egg lovers, skip the cheesy omelet and eat your eggs scrambled or poached with toast and a glass of orange juice or a fresh orange.  

Nix the high-fiber foods the night before, as that might cause gas, bloating, or other digestive upset. And skip the advice from fellow runners about trying new foods you haven’t eaten before. A balanced meal – lean protein and a hearty side serving of a starchy carb (like a baked potato, brown rice or pasta) along with some vegetables and fruit (more carbohydrates) – is the way to go. Avoid that bottomless bowl of pasta to “fuel;” you’ll wind up with an overly full stomach and likely not sleep well. Performance eating is not a one-meal miracle!

Always stay hydrated  with water, and non-carbonated fluids before the race. 

And remember that there will be water, sports drinks (for essential salts), and snacks along the way to help sustain your energy. Pace your eating and drinking along with your running. You’ll know from your training when you “hit the wall” and need to re-fuel for an energy boost. It’s variable for everyone, so know yourself.  

Carry a pack or two of a sports gel or honey for quick energy if you need it.

Other tips from the runners out there?

(Stay tuned for Friday’s blog on post-race eating!)

For more half marathon training tips, check out my guest appearance on this week's episode of My First Half Marathon!

The Balancing Act: How to train for your race without letting it take over your life

By Carolyn Simitz

Walking around your office with bags of ice strapped to your shins? Talking PRs and negative splits with your 8-year-old? Sleeping on the couch because your spouse can’t stomach another 4:30 a.m. run?
Stop! You may need a training intervention! Many new runners, training for an upcoming race, stumble into one of these common pitfalls – doing too much too soon, over-training, or allowing running to take over their life. Training for a race should be fun. It shouldn’t be painful, lead to nights soaking in an ice bath, or put a strain on your relationship. To ensure that you reach race day with a smile on your face and a spring in your step, follow these three basic principles.

1.    Build a general base of fitness before setting a training goal. It’s not uncommon for someone who has put running on the back burner for several months (or years) to hear about a race, get excited, and jump right back into training. Unfortunately, they forget that their body and overall fitness is not where it used to be. Many “returning runners” fall into the “too much, too soon” trap. Before beginning a training plan, allow time to ease back into a regular physical activity routine. Focus on low-impact activities, such as walking and cycling. Establish a baseline before beginning a training plan. It will provide you with the conditioning necessary to withstand the demands of training and will help prevent injuries. Enjoy the benefits of an active lifestyle before tackling a rigorous training schedule!

2.    Take rest days. Many enthusiastic runners find it hard to take a break. They get scared that if they miss a day of training, they’ll lose their motivation, or worse, their fitness. This couldn’t be further from the truth. Rest is a vital component of training. Schedule at least one rest day a week. Resting offers the mind and body a much needed break. It will help you avoid injury.

3.    Keep things in perspective and balance. Don’t become a slave to your training schedule. Being consumed by training leads to fatigue and burn-out. Make a schedule for the week ahead. Include your workouts as well as all the other things that are important to you. Look at your schedule as a road map, but understand that the key to successful training is flexibility. Don’t stress if you miss a workout. Instead, see where you can make it up. If you feel overwhelmed by your “to do” list and chores, find ways to turn errands into training runs. If you feel you are neglecting your family and friends, invite them to join you for a walk or cross-training session. Lastly, regardless of what the calendar says, listen to your body. If it’s screaming at you to ease up, listen! Your health and happiness are more important than a PR.

Carolyn Simitz is an Exercise Physiologist, Certified Personal Trainer, and running enthusiast.