Monday, October 12, 2009

What to eat/drink/do the week BEFORE a marathon.

  • Listen to your body. Remember, there are no workouts the week prior to the marathon that will enhance your preparedness for the race. An important rule of thumb is "Less is Best", particularly if you are feeling either physically or mentally tired and/or your leg muscles are fatigued/achy, etc.

  • Clip long toenails and treat blisters and calluses the week or two prior to the marathon.

  • Use care in selecting foods to eat during this time period, aiming for nutritious and healthy items rather than snack/high fat products

  • Hydrate well the week before the marathon and in particular, during the carbohydrate loading period (three days prior to the marathon). *Research indicates that carbohydrates convert to glycogen more effectively when accompanied with the consumption of water
    This is the time when you may gain a couple of pounds, but don't worry about it. This will be your energy fuel during the marathon!

  • Don't try anything new the week prior to, or during the marathon.

  • Aim to get lots of sleep the week prior to the marathon.
    Try to go to bed early Friday night and wake up very early Saturday morning. This will enable you to get into the rhythm of preparing to wake up early Sunday morning.

  • The most important night for sleep is Friday evening as many people find it difficult resting/sleeping soundly the night before the marathon. If you don't get a restful night's sleep Saturday, that's fine as long as you sleep well Friday.

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1 comment:

queenoftheclick said...

I love these tips. I live in Brooklyn and have been thinking about running the NY marathon - it's on my list of things to do before 40. Thanks for the tips.