Monthly Archives: March 2012

What You Should Drink And Eat After A Half Marathon

After running a Half Marathon you should first replace the fuel you used, and that’s mainly carbohydrates—that’s primarily what the body uses as its fuel source at an event like that. Most of us first reach for water at the finish line but we drunk enough water during the race.

I normally have a Chocolate bar and an energy drink in my bag, and the first thing I do after crossing the finish line is, pick up my bag, chew the Chocolate bar and drink the energy drink. These are not real carbohydrates but sources of energy that restores my energy levels before I move to the next stage of recovery.

Carbohydrates

Not all carbohydrates are equal. White Bread is a carbohydrate but it is low on nutrients. In fact, one piece of banana is better than eating half a loaf.

List of quality carbohydrates that should be in every runners diet.

  • Fruits
  • Vegetables
  • Oatmeal
  • Whole Grain Cereal
  • Whole Wheat Bread
  • Buckwheat
  • Brown Rice
  • Sweet potatoes

Protein & Fat

The body also use fat and protein during a grueling half marathon. It is also a good Idea your post race meal to include some small amount of protein as well, and that’s going to help the body recover from that long duration work.

Some Quality Protein that every runner should eat

  • Steak
  • Chicken
  • Fish
  • Grains

The rule of thumb is that the ratio of Carbohydrates to protein should be 4:1

Another awesome drink am planning to include in post race refueling drink is Flavored milks; many runners swear chocolate milk in particular is a great refueling source.

 

2012 Boston Marathon Commemorative Beer

Beer and running never go hand in hand but there is a world wide running club of runners called Harriers who have combined running and boozing for decades. Now booze is being brought to 2012 Boston marathon. The Boston Beer Company is partnering with the Boston Athletic Association in creating a commemorative beer for the 2012 Boston Marathon, the brewery announced on Tuesday.

The newly minted brew is called Samuel Adams Boston 26.2 Brew. It will be sold only in kegs, according to a post a few days ago on mybeerbuzz.com.

The Boston Beer Company’s marathon concoction will have a slightly lower alcohol level and lighter body than most other Sam Adams beers. It’s made with Coriander and SALT (presumably to restore your electrolytes after a long run.)

The number 26.2 refers to the number of miles in a marathon, not the new beverage’s alcohol content. Boston Beer Co. is using the phrase Boston 26.2 as part of a partnership with the Boston Marathon’s nonprofit producer, the Boston Athletic Association.

Should runners expect beer + Gatorade at water points at this year’s Boston marathon?

It will be available at race-related events as well as “select pubs and restaurants along the marathon route and around Boston,” the company said in a news release emailed to news media, Tuesday. The drink will be available to spectators and any slow runners who will not mind a stop over in “select pubs and restaurants along the marathon route and around Boston,”

The 2012 Boston Marathon is scheduled to take place Monday, April 16.

Air Travel And How It Affects Marathon Runners

Traveling by air to races is part of marathon experience. Runners fly from around the world to participate in popular destination marathons such as London marathon, New York Marathon, Boston marathon and even to some remote marathon in world life park in Kenya, Lewa International Marathon.

Air travel may help explain clots in marathoners

The assumption is the only risk is Jet lag, but I have just read an article that claims, Marathon runners who travel by air to the race may end up with higher blood levels of molecules that have been linked to clots. Source Chicago Tribune Health Article.

In the new study, published in the American Journal of Cardiology, Parker and her colleagues took blood samples from 41 healthy non-smokers who participated in the 2010 Boston Marathon.

Twenty-three of them lived more than a four-hour plane flight away, while 18 participants — the comparison group — lived within a two-hour drive of Boston. The researchers collected blood after the runners landed in Boston, immediately after the marathon, and again when the participants were back home the next day.

After returning home, six people in the air travel group had elevated levels of a substance called D-dimer, which has been used as a sign of possible blood clots. By contrast, none of those who lived close to Boston did.

Air travel is known to double or triple the risk blood clots in the veins of the legs, called deep vein thrombosis

Don’t Start Panicking

None of the athletes showed actual symptoms of deep vein thrombosis, such as leg pain or swelling, shortness of breath or rapid heart rate.

Travel Tips for Runners Traveling By Air

The researchers recommended staying hydrated, wearing loose clothes, and not cross your legs for long periods of time. Walking around the cabin every one to two hours and wearing compression stockings can help too.