Friday, May 07, 1999
THE PREPARATION
Tips for the 48 hours before the race
BY REON CARTER
The Cincinnati Enquirer
There are just days to go before the Flying Pig marathon and the hardest training is behind you, but a wrong step can still blow your chances of making it to the finish line.
Actually, the final two days before a major race are particularly important to a runner's success, say Jeff Galloway, renowned distance runner, Runner's World columnist and former Olympian (1972), and Dawn Weatherwax, a certified athletic trainer and registered dietitian for TriHealth Physical Therapy in Evendale.
The two offer the following advice to improve your odds of a successful run:
• Two days before the race, run no longer than 20-30 minutes.
• Don't run at all the day before the race. Relax. Read, watch television, listen to music, talk to friends and family.
• Make a list of positive statements to repeat to yourself when that negative inner voice starts to nag you. Mantra suggestions:
“I'm going to enjoy this.”
“I feel confident and relaxed.”
“I am successful.”
• When you're this close to race day, your nutrition plan should have the following caloric breakdown: carbohydrates 70 percent; protein 10-15 percent; fat 15-20 percent. Focus on nutritionally dense foods.
• Do not skip meals. Keep meal and snack times regular.
• Glycogen is the primary source fuel for exercise. To increase glycogen levels, eat complex carbohydrates such as whole-grain wheat pasta and rice.
• High-quality protein sources include fish and chicken.
• Keep an eye on labels. Avoid processed and refined foods.
• Salt is the leading cause of dehydration for most marathoners. Avoid restaurant food. Eat only no-salt or low-salt foods. Even one salty meal the night before a marathon will leave you significantly dehydrated no matter how much water you drink.
• If you're having trouble taking in enough carbohydrates, try high carbohydrate supplements such as Gatorlode.
• On race day, set your alarm clock to wake up in plenty of time to go through the eating and drinking time table which worked for you before your training long runs.
• The foods and the pattern of eating that worked for you during your training long runs will work for the marathon. While many people find supplements such as sports bars digest most quickly and provide the best blood sugar stabilizing effects, go with what works best for you. This is not the time to experiment.
• Avoid eating a large, solid food meal the afternoon or evening before the marathon.
• The night before the race, don't eat gas-forming foods such as broccoli and beans.
• The day of the marathon, eat one to four hours before the race to allow adequate time for the stomach to empty. The main benefit of the premarathon meal is to maintain blood sugar levels and boost energy for working muscles. This meal will be in the 300-800 calorie range, with the lower end recommended as you get closer to the race.
• Concentrated forms of sugar, such as frozen yogurt, syrup and candy, are not recommended.
• Eating 200-250 calories of high quality carbohydrates about an hour before the race has helped many runners stabilize their blood sugar level for the first half of the marathon.
• Many medications, especially those for cold, flu, etc., can have a dehydrating effect. Be sure to consult with a physician to adjust your medication accordingly.
• Two days before the race, drink at least 4 to 6 ounces of water every hour you're awake. If you prefer to drink juices or electrolyte beverages, do so, but avoid drinking too many fluids loaded with sugar. (Apple and orange juice have a high sugar content.)
• When you're well-hydrated, urine is clear and pale yellow. Darker yellow means you need to drink more.
• Avoid drinks that can lead to dehydration, such as alcohol.
• The day of the race, drink 4 to 6 ounces of water every hour until you hear sloshing in your stomach. When the sloshing stops, start drinking again. During the race, drink at every water station, unless you hear sloshing.
• A morning cup of coffee on race day is permissible, but make sure you stop at one cup and drink at least one glass of water afterward. In fact, avoid caffeine the 48-hour period before a race.
Flying Pig Marathon Guide
