|Flying Pig Wellness Team
Eat well, run well for your fall marathons
Runners and walkers throughout the area are in the final stages of preparations for their fall marathons and half-marathons. Congratulations for all the work you’ve already put into your events! Now make sure you will be in peak condition by having the right nutritional plan. Robin Pendery, a registered dietitian who is a member of the Flying Pig Wellness Team, answers your questions on how runners and athletes can fuel their bodies as they prepare for their events:
Should I significantly change what I eat during the final weeks before my marathon?
Everyone talks about carbo-loading. Does that mean I need to start eating spaghetti every day?
Light workouts and rest before a big event, along with a diet rich in complex carbohydrates, can achieve the same results of loading those muscles up with good fuel. While spaghetti is a superb source of carbohydrates, give yourself variety with other whole grains like brown rice, oatmeal, barley, beans, fruits, veggies and sports energy bars.
What about what I drink? Do I worry about that before long training runs, or just the day of the race? And what about sports drinks versus water?
The key here is to experiment with your own needs. Thirst is an indicator that you are already dehydrated. In workouts longer than an hour, you will need to have some energy and electrolytes with that fluid. That’s where sports drinks can be very helpful, but always try them first. And water is most helpful when taken as a drink and not as an impromptu shower at the water aid station.
The morning of an event, I’m pretty nervous, but I need to get something in my stomach before I start. What do you suggest?
Once I’m finished with the event, most everyone offers bagels and fruit. Is there something else I should eat post-race to refuel?
The Flying Pig Wellness Team is a panel of health, wellness and exercise experts offering advice to runners and walkers on nutrition, mental preparation, cross training and injury prevention. Find out more about the Flying Pig Wellness Team here.
|Designed and Maintained by Martin Hovey of ADgility | Photography Credits
All information and images are property of Cincinnati Marathon Inc™ | Flying Pig Marathon is a trademark of Cincinnati Marathon Inc.
Cincinnati Flying Pig Marathon • 644 Linn Street • Suite 626 • Cincinnati, OH, 45203