As Spring approaches, bringing with it warm weather and running events like The Shamrock Shuffle, many are beginning their training. Over the next couple of months, we’ll be publishing some helpful tips and advice from our staff.

Be sure to check out the first edition and second edition as well.

Diet and Hydration

This is a crucial aspect of running a race that many people do not take into consideration. It is very important to stay properly hydrated throughout the day and focus on healthy eating. Proper nutrition hydration, and sleep all contribute to recovery. Plenty of fluids (especially water) helps you to stay hydrated and promotes tissue health and healing. Avoid caffeine (such as coffee and soda). If you must have either of these throughout the day, supplement with 1-2 glasses of water for every glass of caffeine-induced beverage you consume. There has been a huge push for Powerade and Gatorade products during and after a run. These are beneficial, but there is no greater way to stay hydrated than to drink water throughout the whole day!! Many runners do not eat enough to offset the amount of calories that they are burning while running. To meet these energy demands, runners may need to eat meals and snacks continuously throughout the day. Contrary to popular recent beliefs, CARBS ARE NOT THE ENEMY!! You need adequate amounts carbohydrates for optimum performance. Consuming carbs during runs lasting at least one hour will delay fatigue onset by maintaining blood glucose levels in the latter stages of running. This is the reasoning behind “carb loading” before and after a long run or race. Also make sure to eat enough protein, fruits, vegetables, whole grains, lean meat, and dairy foods. You will be amazed at how much better your body feels in general once you put proper eating and hydration practices into motion!

 

GOOD LUCK IF YOU ARE RUNNING IN THE SHAMROCK SHUFFLE THIS WEEKEND!!