The day has arrived and your race is just hours away. After all the effort and thought you have put into your training, now’s the time to complete your preparation and optimally fuel your body for the challenge ahead.
Here’s a run-down of Active Potential Therapy’s top tips for your half marathon!
Before the race:
- A pint of water 2-3 hours before (electrolytes are a good option).
- Top up your water during your warm up.
- Eat a carb based meal 2-4 hours before – this needs to be trialled to find the optimum time and food types for you.
- A carb based snack – 40-60grams eaten 30-60 mins before your start time. Take along with a little bit of fluid.
- Avoid high fat/high fibre before a run, as this will be a slow release of energy and might sit heavily in your tummy.
- Remember to do your dynamic warm-up stretches.
During the race:
- Stay focused on your goal.
- Aim to take on 30-60g of carbohydrates per hour. This could consist of:
- Energy products including gels, bloks, soluble tablets
- Jaffa cakes
- Jelly babies
- Dried fruit
- Whichever you chose, remember you may be carrying it around the course, so decide how you will carry them.
After the race:
You will want to replenish your carbs, protein, sodium and fluids. Aim to have a carbohydrate snack around 30 minutes post-race. The amount will be 1g per kilo of bodyweight. Repeat this two hours later.
Aim to consume 15-25g of protein within an hour of finishing the race. An ideal snack for this would be a protein shake. Milk is a great option as it’s readily available at most shops, and this includes chocolate milk. It will taste even better if you chose something you like! Interestingly, a pint of milk contains 20g protein, 30g carbs and electrolytes, so it’s ideal.
Remember to stretch out thoroughly afterwards with a set of static stretches. If you still feel tightness a few days later, consider booking a sports massage. Ideally you’ll rest your body. A guideline is no running for one day equal to the number of miles (13miles = 13 days).
Above all, enjoy your run. Don’t worry, you’ve got this.
If you have any questions, or would like to book in to see Active Potential Therapy for a pre- or post-half marathon treatment, you can contact us on 01249 445426, firstname.lastname@example.org or book online here.