19
10, 2017
5 Tips For Long Distance Run Training
nsplitWP2017-11-20T16:29:45-08:005 Tips For Long Distance Run Training:
1.Terrain. If possible try to get some training runs on similar terrain as your race. It is ideal to train on the actual race course, but if you live out of the area you will have to mimic the course in your training. For example if the race is loaded with hills, make sure you are adding hilly runs or inclining your treadmill in your training. On the contrary, if your racing course is flat, make sure you are getting some training runs on flat ground.
2. Nutrition. Find out what nutrition and hydration is offered on the course and try it out during your training runs. If it does not agree with you, then plan on bringing your own nutrition/hydration and figure out a comfortable way to carry it.
3. Timing. Plan some of your long runs at the same time of day that the race will start. This will allow you to test out your eating and hydration schedule prior to the race and also get your body used to running at that time of day.
4. Pace. Use your training to learn how to pace yourself. All too often runners get too excited on race day and go out way too hard on their first couple of miles, causing detrimental effects for the rest of the race. Set a reasonable goal for your finish time and then try to stick to the mile pace times that will help you reach your goal.
5. Clothing. Use long runs to figure out what running outfits are most comfortable for you. Usually races start early in the morning when it is a bit cooler, so layering is a good option. You will want to wear something to keep your muscles warm at the start of the race that is easy to take off after you have warmed up such as a long sleeve shirt over a tank top or removable sleeves. Also, you want to make sure your clothing is not causing any unnecessary chafing. If you have areas that chafe during training (sometimes this is inevitable), use Body Glide or Vaseline to protect your skin!
10
09, 2017
Pre-race breakfast
nsplitWP2017-09-19T19:48:49-07:00Good morning! We are answering some questions regarding our favorite pre-race meal today!
Should you eat breakfast before a race? And if so, what should you eat?
Although this may vary from person to person, in most cases you should eat something before you hit the road running. We suggest eating a breakfast consisting of a carb and protein at least 3 hours prior to the start of your race. If you would rather catch some extra sleep for those early morning races or don’t have enough time, eat a light snack such as a snack bar or smoothie instead. Some of our favorite pre-race breakfast foods are listed below.
Toast with Nut Butter
This is quick, easy and can almost always be found in the continental breakfast if you are traveling to a race. It is also easily packable if you do not have access to a kitchen.
Oatmeal with Berries and Nut Butter
Oatmeal can also be packed ahead of time and even eaten cold. Toppings can vary to your liking. Toppings may include nut butter, raisins, seeds, or any type of fresh or even dried fruit.
Scrambled Eggs with Toast
If you are home or have access to a kitchen prior to your race, a fried egg and toast is another great option. It is light, but with give you the energy you need to compete.
Fruit Smoothie
Smoothies are a great option if you are in a hurry or your race starts in less than the recommended 3 hour mark. You can make smoothies multiple ways. One of our go to’s is frozen berries, almond butter and almond milk blended together!
