Race Day Food and Drink

Whether you're running a 5K or a #marathon, the food you eat and the fluids you drink on race day can make or break your performance. #Runners know this, of course. But maybe because of the hectic mornings, the rush of endorphins, or the confusing calorie math, mistakes happen.

Race-day fueling is a tricky subject,  On one hand, anything new or different is bad; on the other, you can't just eat like usual. What's healthiest on a normal day probably won't earn you your best race, You have to suspend some of your normal health rules, which is hard to do.

Since every race scenario is different, having experience doesn't necessarily mean you're immune to questionable food-and-drink decisions. The best way to foolproof your day-of strategy? Watch out for these six diet mistakes that afflict even the most well-intentioned runners.

Not Scheduling the Time for Breakfast Eating too close to the race can cause cramping, heartburn, and bathroom pit stops, and will cause your body to use its energy digesting rather than racing. Skipping breakfast is not an option either: Low blood sugar can cause fatigue and dizziness on the course.

Eat at least two to three hours before your race starts. For shorter events, like a 5K, that meal should provide 150 to 200 calories; longer races, like marathons, require much more (500 calories and up).

Whether you're running a 5K or a marathon, the food you eat and the fluids you drink on race day can make or break your performance. Runners know this, of course. But maybe because of the hectic mornings, the rush of endorphins, or the confusing calorie maths, mistakes happen.

Overdosing on Protein, Fat, or Fiber 

An egg-and-cheese omelet isn't the smartest pre run choice: Its protein and fat take too long to empty from the stomach and convert to usable energy, and can delay the absorption of the carbs you eat. Even if you can normally tolerate it before a morning jog, you're likely to be going harder and faster on race day. Also watch out for high fibre breakfasts, like whole-grain cereals, which can cause cramping and GI distress.

Eat an easy-to-digest, carb-based morning meal, like a plain bagel with a little peanut butter and a banana, or toast with jam. Oatmeal is a little higher in fiber, but if it has worked for you in training, stick with it. Or try a lower-fiber option like Cream of Wheat.

Drinking All Morning
Dehydration can wreck your race, but so can having to break for the porta potty at mile two (and mile six and mile 12) with a sloshing stomach and full bladder. Drinking too much water without also taking in electrolytes  can put endurance runners at risk for hyponateamia, a dangerous loss of sodium.

Get most of your fluids (about 16 to 24 ounces) at least 90 minutes before the start, and then chill out. Take a final six to eight ounces before the race starts.(On very hot and humid days, she adds, plan to slightly increase your fluid intake.) Use the color of your urine as a guide: It should be light yellow, but not totally clear.

Trying a New Gel

It's hard to predict how your stomach (and your gag reflex) will react to something new in a strenuous environment like a race. No matter how enticing that mocha caramel cinnamon streusel gel sounds at mile 20, today is not the day to sample it for the first time. Best-case scenario, it powers you through until the end; worst case, it powers you straight to the bathroom.

Find out ahead of time what will be served on the course (if the race's Web site doesn't specifically say it, the list of race sponsors may give you a clue). Sample those brands and flavors ahead of time. Or travel with your own trusted nutrition in a pocket or waist belt.

Beelining for the Beer Tent
Congrats, you're done! By all means, you deserve a cold one–but not without refueling with some real food (and plenty of water) first. Alcohol has a diuretic effect, so the more you drink, the more fluids you actually lose, Although beer is full of carbs, they're not the best carbs for replenishing glycogen stores and aiding muscle repair.

You'll recover faster and have a better day, week, and season if you get in some solid nutrition first. Those postrace bagel and banana freebies will work in a pinch, she says, but a sandwich, yogurt, or protein bar (with a big bottle of water) 30 to 60 minutes postrun is even better.

Skipping Aid Stations
You're several miles in and feeling great–why waste time walking through a water station or wrestling with a GU? Because by the time you no longer feel great, it may be too late. During races, we don't get normal hunger signals,We often find out by cramping, slowing, or getting dizzy that we didn't fuel or drink properly."

You don't need to chug a full cup at every aid station. But make sure you steal at least a couple of sips every two to three miles, and take in at least 30 to 60 grams of carbs (120 to 240 calories) every hour after your first 60 minutes of running. Practicing your fueling during long training runs will help you perfect your race-day plan.

Winter Running

From facial wind burn and nasty head colds to slipping on #ice and frostbite, #running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays.

This year's winter prologue has indeed been epic! You're wise to think twice about running in the extreme weather, especially for your longer runs. Although training through windy, snowy, and icy conditions can be exciting, it can also require a lot more post-workout recovery, setting your training back for days. Sometimes it's better to be conservative. That said, there are myriad options for endurance training when the harsh weather hits your neck of the woods. Here are just a few.

 

Divide and conquer. If you have time, break the total distance into smaller parts and run them 6-8 hours apart. For instance, if you have a 14-miler planned, you can run seven miles in the morning and 7 miles 6-8 hours later. This option makes running long on a treadmill more bearable. If you want to run it outside, you can break it up between two days and run half before the storm and the other half after the streets are clean.
 

Hit the treadmill. Put on your favourite movie, and think in terms of 15-minute increments rather than miles. The time will fly by, you'll have your fluids and fuel right there where you need them, and you'll get in the miles safely. Some purists might not agree, but if Alaskan elite runner Christine Clark trained on a treadmill through the winter and won the Women's Olympic Marathon Trials that spring, it can work for you, too!
 

Modify and intensify. Your #marathon plan isn't etched in stone. You can modify the dates and distances to ebb and flow with your life. When a storm strikes, shorten the distance and run it at a more challenging effort. For instance, instead of running that 14-miler, you can substitute an 8-mile race-simulation run, where you run 4 miles at an easy effort, 3 miles at a moderate effort, and the final mile hard. This is a great plan for the treadmill or indoor track; it's not only shorter but also safer because you'll be warmed up and won't risk a muscle strain when pushing harder towards the end.
 

Pause and redirect. If the timing works out, wait until the storm ends and locate a safe, ploughed route where you can run loops. Running shorter loops is an effective way to break it up mentally, have your fuel posted in one area so you don't have to carry it, and get in the miles without fighting the unploughed areas. The next time the snow hits, be mindful of where they plough first. We're lucky in #Laindon Hills–~thurrock #basildon,the farmers plough near the path almost immediately, making it easy to get out and run post-storm. The roads to get there are a nightmare, but once on the path, you're golden.
 

Train like a triathlete and diversify. Mixing up the modes can be an effective way to train for a long stretch of time inside without losing your mind. This is especially effective for those that cross-train, don't like the treadmill, or are struggling with aches and pains. For example, let's say it takes you 2.5 hours to run 14 miles. You could break it up in 20-30 minute legs and alternate between the modes – running for 30 minutes and cycling for 30 minutes, or running for an hour, riding for 30 minutes, and running for another hour.
 

Go with the flow. If none of these options appeal to you, go with the flow, grab some snowshoes, and hit the trails for a much shorter, but higher-intensity snowshoe hike or run. The winter air will keep your spirits as high as your heart rate. It's an effective running workout for strength and stamina, and you won't miss a beat when you run your long run the following week.
 

#Winter storms, like hot weather, are opportunities for growth. Sometimes the detours taken along the way lead to better training strategies down the road.
 

Happy Trails.

Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice. - See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf

Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice. - See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf

Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice. - See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf

Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice. - See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf

Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice. - See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf

From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf

From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).

From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf

From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf

From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf

From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf

From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf

From facial wind burn and nasty head colds to slipping on ice and frostbite, running in winter has its cons. But, there’s also no doubt about it: running in cold air torches more calories keeping you in, err...somewhat decent shape during the holidays (at least sans the boring treadmill, anyways).
Half the trick to winter running involves scoring the right gear that’ll cover your skin from wind and cold, and sweat-wicking layers come in handy to keep your muscles warm. For less chance of injury, follow the old-school “25 degree rule,” which suggests dressing for weather 25 degrees warmer than the actual temperature. (This compensates for your rise in body temperature during your run and rapid decrease afterward.) And, of course, not all footwear is equal. Wear the right shoes to blast through snow, slush and ice.
- See more at: http://www.mensfitness.com/life/gearandtech/10-winter-running-essentials#sthash.21ZIxjx0.dpuf

 Please have a look at our web sites.

 #Rotary Club #Thurrock Gateway, organise and host this event every year.

Money raised from the Horndon 10k goes to Local #Community #Charities and International Projects.
If you would be interested in more information please ring 07900094922


www.rotarythurrockgateway.org

 On line booking now available, also information about the #race
Contact info@horndon10k.co.uk

www.horndon10k.co.uk

Running and Pregnancy

This article highlights what you should and shouldn’t be eating and tips from the pros when it comes to fuelling your #running and your health during #pregnancy. As always, if you have additional questions, concerns, and so on, turn to your doctor for more personalized and exact advice.

 

Here’s a brief glance into Pregnancy: Typical #gestation takes 40 weeks but ranges from as few as 259 days to as many as 294 days (37–42 weeks). The 40 weeks of pregnancy are divided into three trimesters. These last about 12–13 weeks each (or ~3 months).The first runs from 0-12 weeks. The second trimester runs from weeks 14–27 (months 4–6), and the third and final trimester runs from 28–40 weeks (months 7–9).

 

#Running during pregnancy is neither impossible nor easy and predictable. Luckily, during the first trimester, your gait and your weight is unlikely to change considerably (weight gain during the first trimester ranges from negligible to a few pounds), so many runners don’t complain (yet) of the backaches or misalignment problems common before delivery. But while you might look good as you cruise along during the first trimester, you also might have to deal with other unforeseen symptoms, such as extreme fatigue, nausea and #morningsickness, food cravings or aversions, mood swings, constipation, frequent urination, and other pleasant side effects. Any of the above can affect your daily schedule, energy availability, and overall willingness to get out of bed in the first place let alone lace up your running shoes.

 

Pregnant runners suffering from morning sickness (according to The American College of Obstetricians and Gynaecologists, 70 to 85 percent of pregnant women experience it during the first trimester) and poor fuel intake due to food aversions need to be diligent about getting in enough energy and nutrients to fuel sport, self, and baby. Luckily, during the first trimester, most women only need a moderate increase of 100–300 calories per day—the equivalent of a bowl of cereal with skim milk. For runners struggling to increase food intake, try eating smaller nutritious meals and snacks throughout the day to add in a few extra calories here and there. If solids don’t appeal to you, consider fruit smoothies or shakes with whey protein for additional calories and nutrients. 

 

During all of pregnancy, nutrition is of utmost importance. Tama Bloch, RD, LD, a prenatal nutrition expert recommends all expectant mothers–and especially those runners who tend to have lower stores of vital nutrients like iron–should talk to their doctor about the need to supplement their diet with a prenatal vitamin. In general, most all pregnant women need to be taking a daily prenatal vitamin due to the need for folic acid alone. 

 

#Folic acid: Also known as folate, this vital nutrient is a B #vitamin that may help prevent major birth defects known as neural tube defects.  Since it can be difficult to get the recommended amount of folic acid from food alone (you need at least 400mcg/day before conceiving and 600mcg/day during pregnancy), it is recommends all women who are pregnant or might become pregnant take a daily vitamin containing adequate #folicacid. It’s important to take in adequate folic acid before and during early pregnancy to prevent neural tube defects so don’t wait to start supplementing until you are 100 percent certain you are expecting. 

 

Iron: Given the fact that you are female and a runner, you already know you might be at risk for low levels of this vital nutrient, essential for maintaining energy levels because iron is needed for red blood cell health and transport of oxygen to organs and tissues.  During pregnancy, your iron needs increase greatly, and during the first two trimesters of pregnancy, iron-deficiency #anaemia can increase the risk for preterm labour, low #birthweight #babies, infant mortality, and can even predict iron deficiency in infants after four months of age. The good news is that most all prenatal supplements contain adequate iron (your basic need is 27mg/day). To further boost this intake, it is recommended pairing iron-fortified foods with a side of vitamin C-rich foods (vitamin C and iron have a relationship similar to that of calcium and vitamin D). If you are suffering from iron-deficiency anaemia, talk to your doc about whether you need to supplement even further, as some women have found that they need 60mg/day to resolve the anaemia.

 

  #Fibre and fluids: Prior to becoming a mother runner, you may not have given much thought to your overall consumption or timing of fibre and fluids. It’s time to think twice. During pregnancy, hormones cause a slowing of the digestive system, and you may find yourself, "running on full" many hours after eating a meal. In the fight against constipation, fiber, warm liquids, and extra water are your allies. Warm liquids (such as hot water with lemon) can help to get things going–just remember to give yourself extra time to use the facilities before heading out the door. The fact that you now have a tiny person pressing against your bladder may call for you to plan your route around rest stops, but being well-hydrated is important for your health and baby’s health, too. 

 

Vitamin D and calcium: You know that you need calcium and vitamin D daily, but did you know that your needs increase greatly during pregnancy? Your future #Olympian is essentially starting from scratch and needs calcium to build every single tiny bone in his or her body. If you don’t take in extra, he or she will simply borrow from your stores and leave you somewhat depleted and at risk for injury. Aim to take in at least 1000 mg/day either from supplements or better yet from calcium-rich foods, such as milk, yogurt, and calcium-fortified foods. Vitamin D is also essential for baby’s development, and more and more research suggests that this nutrient does more than help bones and teeth to grow.  it has been found that maternal vitamin D status was related to children’s strength later in life. The researchers found that mothers who had high levels of vitamin D had children with much higher grip strength compared with the children of mothers who had low vitamin D levels. The investigators also found a small but significant link between mothers with high vitamin D levels and children with increased muscle mass. So if you really are hoping for a future Olympian, think twice before skipping out on vitamin D-rich foods like fortified dairy and cereals. 

 

Finally, now that you know which nutrients to hone in on, don’t forget which foods to steer clear of. 

 

• Say goodbye to your #caffeine -laced chews and gels, as you’ll want to reduce your caffeine intake (most experts recommend <200mg/day) for the next 9 months.
   

• Per the Dietary Guidelines (and if you ask most any doctor, anywhere) drinking during pregnancy, especially in the first few months of pregnancy, may result in negative #behavioural or #neurological consequences in the offspring. No safe level of alcohol consumption during pregnancy has been established.
   

• While fish can be rich in lean protein and all-important omega-3 fatty acids, some varieties are high in #mercury and should be avoided. Instead of shark, swordfish, king mackerel and white (albacore) tuna (the latter of which should be limited to 6 oz a week), choose shrimp, salmon, catfish, and pollock.
   

Well here's a link to show you what can be achieved whilst pregnant

 

https://plus.google.com/b/109700495444961879500/+HopeOsteopathicClinicCorringham/postshttp://www.dailymail.co.uk/femail/article-2671950/National-champion-28-runs-800m-race-34-weeks-PREGNANT.html

On Line Bookings Now Open

On line bookings for #Horndon10k on June 28th 2015 now open.
Keep up the #training. The best #run in #thurrock and #essex