Pre-Race Fueling Tips

jayjackson — Sat, 10 Jun 2023 08:53:35 +0000

Preparing for a race can be nerve-wracking- choosing the right shoes, setting a goal pace, and training to get there. But one important element that can make or break your performance is your pre-race meal. The right combination of carbohydrates, protein, and fats can fuel your body with the energy you need to push through the finish line. However, selecting the best foods to eat, and the timing of these meals can be a bit tricky. In this blog post, we’ll give you some guidelines to follow on pre-race fueling to help you perform your best.

1) Types of food:

Experts suggest that athletes consume a pre-race meal containing easily digestible carbohydrates, with some protein and fats 3-4 hours before the race. Aim for low-fiber, low-fat foods and mainly focus on carbs that will digest quickly and give you sustained energy. These can include bagels, bread, pasta, oatmeal, fruits, and juice. Adding some protein into your meal, such as peanut butter, nuts, or yogurt can help you sustain energy levels throughout the race.

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If you’re racing in the morning and don’t have the time to digest a full meal, aim for a 200-400 calorie snack that you can eat 30-60 minutes before the race. Bananas, energy bars, and gels, and liquid sources of carbohydrates such as sports drinks will help keep the stomach light, so you won’t have any gastrointestinal issues during the race.

2) Day Before:

The day before the race, make sure you have enough stored glycogen in your body by consuming an adequate number of carbohydrates. This will give your muscles the energy source they need to push through the race and avoid hitting the ‘wall’ before the finish line. Experts suggest consuming 7-10 grams of carbohydrate per kilogram of body weight in the 24-36 hours before the race, including plenty of fruits, vegetables, and grains.

3) Hydration:

Lastly, hydration is essential during the pre-race period. Drink plenty of fluids in the days before the race, and aim to consume at least 500ml of fluids 2-3 hours before the event. Do not rely on thirst to determine your fluid needs, as it’s easy to become dehydrated without realizing it. Sip water, sports drinks, electrolyte water or coconut water throughout the race to stay hydrated.

Choosing the right pre-race meal and drinking plenty of fluids can enhance your race performance. Ensure that you consume a balanced diet, including plenty of carbs in the day before the race and eat a blend of carbs, protein and fats 2-4 hours before race time. Aim for a lighter snack if your race is in the morning, and be sure to drink plenty of fluids. With these pre-race nutrition tips, you can help fuel your body for optimal performance and hit the finish line with ease.

What To Look For When Purchasing Running Shoes

Christal Jackson — Sat, 22 Apr 2023 09:00:59 +0000

Running is one of the most rewarding and enjoyable physical activities that you can try – it’s perfect for helping you stay in shape, relieve stress, and maintain health and well-being. Whether you’re running for fun, competing in races, or simply staying active, investing in a good pair of running shoes is crucial to your overall performance and comfort. But with so many types, brands, and features to choose from, it can be difficult to know where to start. In this blog, we’ll cover the essential factors to look for when purchasing running shoes to help you make the best decision for your needs.

1. Know Your Foot Type:

Before you even start looking at different running shoes, it’s important to know your foot type. All feet are unique, but they can generally be categorized into three types – neutral, overpronated, and underpronated. Neutral feet have a natural arch and little to no inward or outward roll when running. Overpronated feet tend to roll inward excessively when running, while underpronated feet tend to roll outward. Knowing your foot type will help you choose shoes with the appropriate amount of cushioning, support, and stability.

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2. Consider the Shoe Size and Fit:

When it comes to running shoes, comfort is key. Poorly fitting shoes can cause blisters, chafing, and even injuries. Make sure you measure your feet at a shoe store and try on shoes with socks on to get the right size and fit. Look for shoes that fit snugly around the heel and midfoot, while leaving some space in the toe box. Avoid shoes that feel too loose or too tight, as this can cause discomfort and affect your gait.

3. Determine Your Running Style:

Different types of running shoes are designed for different types of running styles, so it’s important to consider how you run. If you’re a long-distance runner, for example, you might want shoes with extra cushioning to help absorb impact. If you’re a trail runner, you might want shoes with a more rugged outsole to provide better traction on uneven surfaces. If you’re a sprinter, you might want lightweight shoes with minimal cushioning to help you move quickly.

4. Look for Quality and Durability:

Running shoes can be expensive, so you want to make sure you’re investing in a quality product that will last. Look for shoes made with durable materials that can withstand wear and tear, such as synthetic or mesh uppers and rubber outsoles. Check for reinforced stitching and a sturdy midsole. Many running shoe brands offer warranties or guarantees for their products, so make sure you read the fine print and understand the terms before buying.

5. Don’t Forget About Style and Personal Preference:

While function is the most important factor when it comes to running shoes, it’s also okay to consider style and personal preference. You want to feel good and confident when you wear your shoes, so don’t be afraid to choose colors or designs that match your style or personality. Just make sure you prioritize the other factors we’ve covered first, such as fit, comfort, and quality.

Purchasing running shoes can seem daunting, but by focusing on the essential factors of fit, function, durability, and personal preference, you can find the pair that works best for you. Remember to start by assessing your foot type, measure your feet, and determine your running style. Look for quality materials, good warranty, and a snug fit that doesn’t cause blisters and chafing. Don’t forget about style, but prioritize function first. With the right pair of running shoes, you’ll be able to run further, faster, and more comfortably than ever before.

MEALS – What Race To Run