FitSugar

You Asked: What Should I Eat Before Running a Marathon?

FitSugar — Wed, 11 Apr 2007 03:00:00 PDT

You asked: "I am running my first half marathon in little over a week and I was curious to know your suggestion about what the appropriate dinner the night before would be and also what if any type of breakfast I should have before the race."

Thanks for the question. For the answer I looked to my friends over at CoolRunning.com, the authority on running marathons. To see what they recommend eating,

Week before: This is carbo-loading time. It is an important period to stock your energy reserves to their max, but don't make too much of the process. Some elite runners, for example, will race hard about seven days before the target race day to deplete their glucogen stores, then train normally for three or four days, eating mostly fats and protein to keep glycogen low. Then in the last few days before the race, they pack as many carbohydrates into their system as they possibly can. The theory is that their muscles are so starved for glycogen that they will soak up even more carbos than they normally would, giving them extra energy for the race. We do not recommend this for the mainstream runner -- certainly not without the oversight of a dietitian. Too often, this approach can backfire and leave you out of gas midway through the race.

Instead, follow your normal balanced diet and kick in some extra carbohydates in the week before a race. Fruit juices and sports drinks are good carbo supplements if you're having trouble eating all that pasta. Try not to miss meals, but also try to avoid overeating. Balance and consistency are particularly important as the big run approaches. For the same reason, this is not a time to sample new cuisines or even a new sports drink. Eat foods that you know agree with you.

Two days before: About two days before a race, particularly longer runs, start loading up on fluids. Sports drinks can kill two birds with one stone by letting you get carbos at the same time. Try to stay away from alcohol, however, since it not only dehydrates you but also interferes with proper storage of glycogen and undercuts your carbo-loading.

In the last 48 hours, avoid high-fiber foods like beans, bran cereals, lettuce and broccoli to avoid an upset stomach or other gastrointestinal discomfort during your run. Avoid hard-to-digest foods like peanut butter, fried food and the like. If possible, cut back on dairy products, too. Some runners have a slight lactose intolerance; while they may not even be aware of the condition on a day-to-day basis, the strenuous effort (and constant sloshing) of a race can cause their bodies to rebel against the lactose in the milk, causing gas and bloating.

Day before: By the end of the day before the run, your high-carbo diet should have worked its magic and topped off your glycogen stores. You should snack moderately and frequently on familiar, mild foods. Drink water and juice constantly. For your final meal that night, eat moderately and go for food that contains -- you guessed it -- lots of carbohydrates and only a little fat. Skip the beer or wine and get to bed early.

Source

10 Ways to Make a Good Day More Likely

SavvySugar — Thu, 01 Mar 2012 03:05:41 PST

You may wake up on the wrong side of the bed, but that doesn't mean you have to adopt a negative attitude. Sometimes bad days seem inevitable - you miss the bus, arrive late to work, then forget a major deadline - but just a few tweaks to your everyday routine can set you up for better, happier days. Hoping to have a joyful Spring? Check out 10 simple ways to make a good day more likely:

Set multiple alarms. It's hard to be satisfied when you're tired and groggy, so do yourself a favor by going to bed at a decent hour. More importantly, though, be sure to set several alarms so that your day gets off to a prompt, panic-free start.
Eat a healthy breakfast. If you're hungry, it's not a good day. Period. Easy solution? Allow yourself enough time each morning to sit down and enjoy a filling, nutritious meal. Pack healthy snacks to make sure you have plenty of energy throughout the day.
Look good, be comfortable. If you dress well and feel positive about your appearance, you're more likely to channel your best self. Your attitude will shift, if only slightly: "The rain is terrible, but at least my sweater is cute."
Have a plan. Avoid any hectic moments or anxious breakdowns by giving yourself a daily schedule. If you're able to prep the night before, you'll feel much more relaxed as you tackle your daily responsibilities.
Chat with loved ones. Engaging with the people you care about, be it in person or over the phone, can do wonders for your attitude. Even a five-minute conversation with your pal will be enough to lighten your spirit and leave you energized.

Read on for more ways to improve your days.

Training Advice From Marathoner Kara Goucher

espnW — Sat, 25 Feb 2012 04:14:28 PST

We are excited to share one of our fave stories from espnW here on FitSugar!

By Becky O'Neill

Sage Steele, SportsCenter anchor, is preparing to run the Disney Princess Half Marathon at Walt Disney World on Feb. 26 and is hoping to fall in love with running in the process. Follow Sage’s journey on espnW.com.

With less than two days until Steele's first half marathon, elite distance runner Kara Goucher shares a few surprising secrets to combat "taper madness."

Lashinda Demus Clears Every Hurdle

The athlete: Kara Goucher

Running résumé: At her first Olympic appearance in Beijing in 2008, elite distance runner Kara Goucher competed in the 5,000-meter and 10,000-meter events for Team USA, taking ninth and 10th place, respectively. That same year, Goucher's record-breaking debut marathon earned her third place in the New York City race and the first spot on the podium for an American woman in more than a decade. After a year off from competition to celebrate the birth of her son (she ran up to and including the day he was born), Goucher is back in fighting shape and headed to London. There, she'll get a second shot at bronze, silver, glory, and gold.

Read Kara's advice after the break.

Labor Pains: 7 Ways to Ease the Pain of Labor

BabyCenter — Wed, 01 Feb 2012 11:37:43 PST

We're excited to share this post from our partners at BabyCenter! Every week, we will be bringing you the best parenting and lifestyle stories from the experts at BabyCenter, including this post from Nancy Johnson Horn about tips for easing labor pain.

I remember going into labor over 6 years ago with my first child. When my water broke 11 days early I couldn’t remember a thing, other than "pick a focus point on the wall" and breathe.

But there’s more you can do to make labor go a little smoother. Recently, I spoke to Hope Garland, an Affiliated Bradley Instructor, www.blossombirth.net, who recommended these amazing tips. So, if you’re weeks or days away from childbirth - don’t panic, just print out (or bookmark it on your smartphone) this post so you can reference it when you go into labor.

Pack in the protein: If you were about to run a long marathon, would you eat only ice chips? No. You need to eat a protein-rich meal. It will give you the stamina needed for labor (plus many hospitals won’t let you eat once you check in anyway). Make a plan to either keep something in the fridge/freezer/cupboard or know where you can go to get your marathon meal.
Don’t fight gravity: Remain upright as long as possible. Walk around or sit up, but don’t lie on your back. (Yes, that’s really me in the pic, before I found out I should be walking around.)
Hydrate thyself: Pack (and use) a water bottle. If you properly hydrate yourself during labor, you’ll increase your energy output by as much as 30%. Also, if you can keep drinking water, you may not need an IV that will really restrict your mobility. That’s when the ice chips and clear liquids can also help.
Breathe using your abdomen: Normal abdominal breathing increases relaxation, which you’re really going to need. Chest and patterned breathing may fool your body into stress mode, and you don’t want that.
Take a virtual chill pill: You’ve got to stay relaxed. Physically, mentally, and emotionally. If music helps, bring a preloaded playlist on your iPod, locate a focal point in the room and breathe. Banish as much negative energy as possible. While it’s not easy, stay as relaxed as you can through contractions – it will let your body do what it’s supposed to do.
Move around during labor: There are a variety of positions for labor. Try to change positions so you’re not in one place for too long. Speak to the nurse about how you can be monitored and still move around. Bring slippers for those lovely grippy hospital socks so you can walk the halls.
Make sure you have support and loving encouragement: Having your husband, partner, or trained birth partner can make a big difference. That support will do more for you than any amount of medication!

Do you have any tips to make labor a little easier? What did or didn’t work for you?

More great stories from BabyCenter.com:
Quantity or quality time: Which matters more?
Five reasons you need the Origami Stroller - now!
The three greatest dangers for baby are . . .
Seven ways to spread the love this Valentine's Day
What do you say to pushy parents?

Source: Flickr User bradleygee

Fit's Hits: Healthy Cooking, Marathon Nutrition, and Gifts For Yogis

Susi May — Fri, 18 Nov 2011 16:45:12 PST

Healthy one-pot meals to excuse-proof your home cooking.
If you're looking to drop pounds, don't ditch these foods.
We found it: the perfect temperature for a refreshing night's sleep.
Marathoner Ryan Hall gives nutrition advice for before, during, and after racing.
Fifteen options to find the perfect gift for the yogi in your life.
Try these everyday habits to prevent workplace weight gain.
Must-try workout: P90X - it's so dang effective!
Get some fitness advice from your fellow FitSugar readers.
Two ways to get rid of the muffin top and whittle your waist.

Mistakes Runners Make on Race Day

Jenny Sugar — Wed, 02 Nov 2011 11:38:43 PDT

Whether you're signed up for your town's Turkey Trot 5K or a much longer distance (like this weekend's NYC Marathon!), you don't want to do anything on the big day that might cause discomfort while running - or worse, an injury. To ensure your best race, here are mistakes to avoid on race day.

Wearing Something New
Train in your race-day outfit during the weeks leading up to the race. I'm talking everything from your undies to your sports bra and your wicking socks to your hat. You want to make sure that what you're wearing is comfortable, breathable, and won't cause any irritation. Be sure to practice longer training runs in this outfit; sneakers that feel great after three miles might cause painful blisters by mile 12.

Eating Too Much or Not Enough
Your nerves might have your stomach in knots, but don't skip out on your prerace fuel. A few hours before the race, eat a meal of familiar foods that are easily digestible. Avoid a meal that is laden in fat and sugar - it won't give you sustained energy and may also cause stomach cramps. Like your outfit, food is something you can play around with during training. Find a meal that works for you by testing it out before going on a big training run. Hydration is key too. Drink 14 to 20 ounces of fluid two to three hours before you run rather than chugging an entire Nalgene 10 minutes before. Make sure you stay hydrated throughout the race, too.

Continue reading for more tips on what not to do on race day.

Christy Turlington Brings Sexy Back

Real Beauty — Fri, 28 Oct 2011 03:05:03 PDT

We're happy to present this article from one of our favorite sites, Real Beauty.

Christy Turlington is a mother, wife, supermodel, student, and humanitarian (whew!). She's also the face of Avon's new scent, Step into Sexy.

Inspired by her famously stilettoed life, we spoke to the all-American beauty about, what else? How to look and feel sexier. This is what she said.

Interview With an Ultramarathoner: What It Takes to Run More Than a Marathon

Jenny Sugar — Tue, 26 Jul 2011 01:26:41 PDT

I run a few times a week, about 10 to 12 miles total, but I wouldn't consider myself a runner, especially not after interviewing Deanna Stoppler, an ultramarathoner. At 32 she has completed dozens of marathons and a handful of ultras - races that are longer than the typical 26.2 marathon distance. If you ever wondered what it takes to run such extreme distances, or why a person ~~in their right mind~~ would ever want to do it in the first place, check out this amazing interview.

FitSugar: How many miles long were the ultras you've completed and how long does it typically take a woman to complete?
Deanna Stoppler: I have completed ultras from 40 and 50 miles to 100 km (62.14 miles). I have not completed a 100-miler yet. It really depends on the course, weather, and fitness level, but I'd say plan to be out anywhere from six to 24 hours (100-miler) or more.

FS: How did you get into this type of racing?
DS: I started out as a marathoner. When I read Dean Karnazes book Ultramarathon Man, I knew that trying an ultra was the next step for me. He started completely out of shape and has gone on to complete extraordinary feats.

FS: How do you train for this type of race? What other types of exercise or cross training do you do to complement your running?
DS: The main thing is to run back to back long runs, usually on a Friday-Saturday or Saturday-Sunday schedule, increasing distance over time and tapering a couple of weeks before the race. I avoid running on pavement as much as possible. I do sit-ups and push-ups every night, and when I have time, I try to do core exercises with an exercise ball. I used to stretch but I don't do that anymore. It seemed to make me more sore the next day. I also use a Tiger Tail roll bar when certain muscles get tight.

FS: How do you keep going for that long? What techniques do you have when you feel like you want to stop?
DS: I try to start out slow because everyone runs like bats out of hell at first. I stay near the back and slowly work my way up. I don't sprint in ultras, although, in one race I did run faster for the last three miles because I didn't have a flashlight and didn't want to get caught in the dark. I continue to ingest calories even when my body says not too (digestion slows when you exert that much energy). I do math in my head for hours on end! Mostly it's math about the next time that I need to take a GU shot, ingest S-caps (electrolyte tabs), and fill my water. I try to think about how awesome it is that I'm doing this and that it's only one day out of my entire life.

Continue reading to find out what ultramarathoners do about going to the bathroom.