Get Fit Slowly

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This is a guest post from my wife, Pam. This Sunday, she and several other people we know will be embarking on that masochistic journey that we call the Portland Marathon. Here are some tips on how to get to finish line on race day.

If you have done proper training for a race (and of course you have!) there are three main things that will keep you from getting to the finish line:

1. Insufficient fueling and hydration (presumably the cause of muscle fatigue and muscle cramps)
2. Blisters and foot problems
3. GI issues

While injuries are not uncommon in runners, disabling acute injuries that occur during the race mostly tend to be limited to sprinters (we’ve all seen a sprinter start limping mid-race with a pulled hamstring). Acute injuries in endurance races are fairly uncommon and include things such as falls or sprained ankles — and even then these are often not severe enough to prevent you from finishing the race.

Chronic injuries can and do flare up during races. So if you have been plagued by injury during your training, this is another thing that may get in the way of you having a good race. If your training has been injury free, your race is likely to be as well.

Here are a few tips to avoid the other three big potholes.

Proper fueling and hydration
Your muscles need energy and water to work efficiently. In the two days preceeding the race be sure eat well, with lots of complex carbohydrates in your meals (often referred to as “carbo loading” as you need to load your muscles up with carbohydrates during this period.) At the same time, be sure to drink a lot of water. You know you are well hydrated when your urine is almost clear and you have to pee frequently.

Be sure to eat before your race as well (usually 2-3 hours before is a good time frame, more on that in the GI section). Keep drinking fluids up till about 30 minutes before your race. For short races like a 5K, fueling and hydration during the race are not as critical, but the longer the race becomes the more important it is to eat and drink while you are racing.

A good rule of thumb is to drink about a liter of fluid each hour. If your race is longer than three hours, such as a marathon, it is a good idea to eat at least 100 calories an hour as well.

Avoiding blisters and other foot pains
Make sure you have a pair of shoes that fit well. Be sure your race day shoes are well worn-in. Do not think that new shoes will be springy and help you run faster! Ideally, you would have run in your shoes for about a month before wearing them to a race, but at the minimum aim for two weeks.

On the same note, don’t test out new socks on race day. Make sure all of your toenails are cut short and don’t have any sharp corners. Make sure your socks are dry at the start of the race (if it is a rainy day, you may need to change your socks right before the race starts).

Remember that your feet will expand when you run, so you don’t want to tie your shoes too tight. However, you don’t want your shoes too be so loose that your foot slides around — this creates extra friction and increases the chance of getting blisters. If you know you have problems with blisters, take preventative measures: moisture wicking socks, blister prevention powders and creams (like Body Glide), mole skin, etc.

Preventing GI problems
GI problems can pretty much be divided into two categories: upper GI problems and lower GI problems. To boil it down further, upper GI problems are mainly stomach cramps and vomiting; lower GI problems come down to lower abdominal cramps and diarrhea. It doesn’t sound like fun, does it? But a few simple precautions should keep you from having these problems.

First eat your last pre-race meal 2-3 hours before the start of the race to give you time to digest your food. Unless you know you have an iron stomach it is a good idea to only eat easilty digestible foods (think BRAT diet: Bananas, Rice, Applesauce, Toast). Meat, eggs and milk are harder to digest and can leave you gassy, so best to avoid these before a race!

Being well hydrated helps prevent cramps. Don’t drink anything with a high sugar concentration unless you dilute it with water (like fruit juices and soda). Don’t experiment with new foods and gels on race day. Don’t over consume during a race. studies have shown most people can only absorb 240-280 calories per hour while running. So don’t think chowing a Big Mac at mile 13 of a marathon will give you lots of extra energy. It will only weigh you down!

When it comes to lower GI issues, it is best to be “running on empty.” Pre-race jitters usually do a pretty good job of taking care of this! Even so, make sure you hit the port-a-potty one last time 10-15 minutes before your race. Everybody else is trying to do the same thing at that point, so you may need to get in line 20-25 minutes ahead of time. Many performance gels and beverages contain caffeine. Caffeine can boost performance, but it also stimulates the GI tract. Be sure to test your tolerance to caffeine in a training run if you are thinking of using caffeine during your race.

But most importantly: HAVE FUN! The race is a time to celebrate running with lots of other running enthusiasts. Enjoy the day and be proud of what you have accomplished!

See you at the finish line!