Shop Our New Training Collection!
In-Training T-Shirt
Sunday Runday Long Sleeve T-Shirt
In fact, 41 percent of runners have had stomach problems ruin a long run or race, according to a recent poll of @runnersworld followers. But, experts say, most issues are preventable—if you follow these guidelines about fueling for your race...
[Let RunCoach unleash your full potential Advertisement - Continue Reading Below.]
The Day Before (below) · The Morning Of · After the Race
rice, or other.
Eat a higher-than-normal proportion of bread, pasta, rice, or other carbs (and less protein, fat, and vegetables) at every meal—not just dinner. “You might not be as hungry as usual during the taper,” says 11-time marathoner Kelly Hogan, M.S., R.D., of Mount Sinai Hospital in Lay out everything youll need the evening before race day clothing. “Eating smaller meals every couple of hours can help you get enough carbs without stuffing yourself.” (In his book Meb for Mortals, Meb Keflezighi said he keeps two or three sandwiches on his nightstand to eat throughout the night.)
Advertisement - Continue Reading Below.
You’re going to sweat a lot during your run. When it’s warm and you’re out for more than an hour, you’ll lose a lot of sodium. To boost levels beforehand, sprinkle salt on prerace meals, says Hogan, and opt for salty snacks Health & Injuries.
Don’t order a beer (sorry!).
Yes, alcohol is a carb. “But it doesn’t work the same way food carbs do to fuel the glycogen stores for long-lasting energy,” says Shallal. Even one drink can tax the GI system and disrupt REM sleep (the most restorative type of sleep), she adds. “Your body may still feel the effects the next morning, even if your brain doesn’t.”
Do run—if you feel like it.
Some runners feel they race better after a short, gentle shakeout run. It can help burn off some nerves and loosen up the legs, which is especially important if you’ve traveled a long distance. Others take the day off. It’s all about personal preference. At minimum, a 20- to 30-minute walk (even just around the expo) is a good idea.
Do pick up your bib—if you can.
If your event offers day-before bib pickup—and you’re near enough—do it. Who needs the stress on race morning? Plus, if you happen to notice an error in your registration, like incorrect age or sex, you have time to correct it.
Do get ready—then chill out.
Lay out everything you’ll need the evening before race day (clothing, shoes, bib and pins, etc.). For long races, pack your gear-check bag with anything you’ll want after you finish (dry clothes, comfy shoes), plus essentials like extra toilet paper, antichafing balm, and postrace snacks. Check your times and directions. Then stop thinking about the race. Read, listen to music, and avoid bright lights and screens.
Don’t forget to drink.
It’s essential to start your run properly hydrated. “If you’re already running on empty, you can’t make that up during the race,” says personal trainer Kelli Shallal, M.P.H., R.D. Divide your body weight in half and drink at least that many ounces per day in the week leading up to your race. Set timers during the day to stay on track.
RELATED: 5 K Training Plans for All Skill Levels
Don’t eat anything greasy or creamy.
Fatty foods can upset your stomach, keep you awake at night, and cause GI problems on race morning, says personal trainer Melissa Majumdar, M.S., R.D. “Make a reservation where you know you can get a safe, standard meal,” she says. “By now you should know what works best the night before a long run, and you want to replicate that as closely as possible.”
