Tag Archives: water

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.

 

Liquid Diet Food For Runners

Tired of siping water? try eating your fluids instead.

How much more should you drink when the weather is warmer? Your hydration needs can jump as much as 12 cups of fluid a day. but your dont have to guzzle just water. Fruits and vegetables, which are about 80% water, can help you stay hydrated.

Fruit Nutrients and Muscle Recovery.

Fruits provide key antioxidants vital for muscle recovery and a healthy immune system.

Running Tips While Pregnant

If you love running and you happen to be pregnant you don’t need to give up on your favourite exercise. That is according to Pregnancy today, a website dedicated to everything pregnancy.

In an article about female runners and pregnancy “Jane Hahn, senior editor for Runner’s World Magazine, believes many experienced runners can continue to run at least part-way through their pregnancies provided their doctors are aware of their exercise.

Running Tips For Pregnant Runner

  • Be very cautious when running on uneven surfaces. Your center of gravity changes as your abdomen expands. Some experts suggest running on a treadmill at a gym after the second trimester to avoid potentially harmful falls.
  • Drink plenty of water. Dehydration can cause pre-term labor.
  • Remember that your breasts will expand along with your belly and need extra support. Some women wear a soft underwire bra with a sports bra over the top for comfort while running.
  • Another thing to remember is that your feet often get bigger with pregnancy. Watch the fit of your shoes and move up to a bigger size as needed.
  • Remember that many women stop running at some point during their pregnancy so allow yourself the leeway to stop if you are no longer comfortable.

Benefit of Running Exercise during pregnancy

  • Running exercise while pregnant helps limit excess weight gain.
  • Running exercise while pregnant keeps your mood up.
  • Running while pregnant can ward off pregnancy-induced hypertension and other prenatal problems.

Most important; Make sure you consult your doctor

all information courtesy of pregnancy today

London Marathon : Training Plan

If you are training for the london marathon you should keep in mind the following marathon training principles:

When to start training for london marathon

The early you start your marathon training the better. 4 months prior to the marathon is a good idea. Training early has advantages, you get enough time to train and most importantly you have time to recover from inevitable running injuries.

The 10% rule of marathon training.

Never increase your weekly mileage, by more than 10 percent a week. If you do you will drastically increase the risk of running injury.

The long runs for london marathon

The long runs can be upto 20-23 miles (for the experienced runner) for the inexperienced runner this can be 5 – 15 miles depending on your level of experience. The long run should be done at least once a week.

Easy weeks

We love going  full speed on our training but it is a good Idea to slow things down between your training weeks. This will allow you to stay fresh as you build on your overall workload.

Rest.

Taking a complete break from running is as important as running itself. Two to three days of complete rest will allow you body to recover from the stress of marathon running. Don’t take a long rest as you will lose all the gains from your training.

Hydration for london marathon

Keep drinking enough water. Water helps in preventing running injuries.

Nutrition for london marathon

Eating the right foods is important! You need to eat plenty of carbohydrates to give you energy. Eating foods rich in protein will help your body repair small tears that happen during training.

Taper for london marathon

Avoid overtraining by reducing your weekly mileage during the final two weeks before london marathon. This will ensure you arrive at the starting line feeling fresh and energised.

Good luck with your training!!

London Marathon : 10 Training Tips

If you are training for the london marathon you will benefit from the the  following marathon running tips.

  1. Train hard but remember to take a rest.
  2. If a day or two of training is missed due to injury or illness or other reason, don’t try to cram two days of training into one. Lost days are simply lost days.
  3. Train at your projected marathon pace.
  4. Try to train at the time of the day the race starts and in the predicted weather condition as much as possible.
  5. Do the long runs.
  6. Remember to stretch
  7. Stay hydrated
  8. Eat well
  9. Do speed works round a track, it just makes your legs feel better.
  10. Listen to your body, If you feel tired take a rest, if you feel pain go easy, if the pain is too much stop running.

Formula : How To Make Your Own Gatorade

In this age of inflation sports drinks like Gatorade don’t come cheap. One clever way to beat the corporate prices is to make your home made sports drink.

If you take a look at a gatorade bottle you will see gatorade has a formulation that gives the following for an 8oz serving:

  • 14grams Carbohydrate (5.9%)
  • 110 mg Sodium
  • 30mg Potassium
  • 52 calories

The good news is that making a sports drink from home is pretty cheap. Everything you need is right in your kitchen.

I found this simple recipe for making a home made sport’s drink

Homemade Sports Drink Recipe by Dr. Lorraine Williams

  • 1/2 cup orange juice
  • 9 tbs. Sugar
  • 3/8 tsp Salt
  • Water to 2 liters

Race Report : Running My First Tokyo Marathon

This is a Guest Blog post from my Friend Khalfan who ran the 2009 Tokyo Marathon. He is a Kenyan teaching in Japan

Tokyo Marathon(My first Marathon)
From Khalfan.

Background:

Actually my main sport has been soccer since when I was 6 years old. But in high school I ran a number of short races like 4 x 100m relay, and 200m.
Although I am from Kenya, running is not seen as cool by city youths. Only these days of running boom, people are kind of noticing the power of running. In my case I felt the power of running when I moved to Japan.

How I fell in Love with running

Last July, my student invited me to run in their 5k by 4 Ekiden, and I was the anchor! I was expecting something like 20 minutes, but to my surprise I ran for 17 minutes 30 seconds(Thanks to my soccer sprints!).

After this I felt like challenging half Marathon in November which went well and was tempted to shot at the Tokyo Marathon. Amazingly, a month before November’s half Marathon, I had only two runs. One 6 Kilometre run which I did in my October vacation in Mombasa and a 16 Kilometre run which I did two days from the race. I was quite poorly prepared, but was surprised to finish in 1 hour 31 minutes.

Tokyo Marathon 2009

Starting line:

I didn’t want to go to the Tokyo Marathon start line as poorly prepared as November. So I started training hard and long, only to get injured and stay out of action all of December and January. The injury was so serious that it forced me to go to an orthopedician. In mid Feb I was back on my feet but was scared to do tough training to avoid another injury. So I went to the start line with confidence but poorly prepared again with only one 25 Kilometre run as my longest run.

Register : Get an Entry To Tokyo marathon : Matter of Luck

I think you already know that Japan is a country of runners, I don’t mean record breakers as we know them but I mean people who love running! That means getting a ticket to the Tokyo Marathon, being the biggest running event in Japan is not a joke! The limit was 30,000 Marathon runners and 5,000 10 Km runners, but there were over 260,000 applicants. Lucky me!

On the starting line I met a few good runners I know since my position was good as I used my 5k results. I was dreaming of an ambitious target time of 2:55 to 3:30 and was planning to run 5k 20 to 21 minutes splits. From my half Marathon experience I knew that my pacing is bad, so I decided to follow a guy who can take me at a 4:10 pace.

When the gun went off, we crawled for about one and a half minute before crossing the start line. My leader Mr. Paddy was quite slow at the first split and we crossed 5k point after 23 minutes. Although I trusted him, I still doubted myself if I can hold such a slower pace for long, so I decided to speed up (A rookies mistake which I knew about!). The reason I sped off was the feeling that I better get tired after covering many Kilometres in a short while than getting tired trying to keep a uniform pace.

The second split 5k to 10k I did it in 21 minutes, 10k to 15k at 22minutes, 15k to 20k at 23 minutes. But my trouble started between 20 to 25 mark. My calf muscles started getting tighter as I approached 24k mark. Remember that is around my longest practice run! I hanged in there and crossed the 25k point in 26 minutes.

The Awesome Spectators of Tokyo marathon

The good thing about Tokyo Marathon is that, there are supporters everywhere, it makes it difficult to even think of quitting. And that is why the finishing percentage might be one of the highest in the world at 97%. Although the idea of quitting started filling my head after 25 mark, I knew that I had to reach 28k mark since that is where someone was waiting for me with my Gel. So I pushed on, telling my brain that after taking the gel I can just quit.

I have heard of people eating Bananas, cookies and bread and other stuff as they run, but I always felt this is very silly since serious runners have no such leisures. Also the idea of run-walking was something I never imagined I could keep up with! But as I approach 28K mark I felt all my energy was sapped out! When I saw the Banana supply, I grabbed a handful of Banana pieces that amount to about two bananas. I took the banana hungrily, drunk lots of water and amino drink, enough to get me to the 28 mark.

At 28 mark I got my gel but since I was so hungry I drunk the gel in few seconds, and was supply less. Luckily just around the corner some supporter offered me a bottle of water, and two more supporters gave me gels. Nevertheless at 29 mark I broke my not walking promise and stopped to stretch and walk. In fact at this point I was thinking of quitting but most of the route had railings and supporters never stopped cheering. That made me feel like I was on the stage, and I started enjoying talking with the supporters in between my runs!

The only thing that helped me on top of the food helping was the medical support around! I knew someone had medical supplies, but I forgot what color jacket volunteers had medical supplies. I stopped a number of them asking, until I found out the volunteers in red jackets had spray that could ease my calf muscles. So with few pit stops, I could manage a decent walk run that saw me cross 30k mark after 32 minutes, 35k mark after 31 minutes, and 40k mark after 33, The last 2ks or so I did them in about 12 minutes and managed to cross the finish line far from my target time after 3 hours 46minutes. The rest is history!

The winner of Tokyo Marathon was a fellow Kenyan – Salim Kipsang, I wished I had asked him to carry my chip for me!

Inspiring Story of a 65 year Old Japanese Marathon Runner

Though a Kenyan won, the real record breaker was a 65 years old Japanese with Bushido(Samurai) spirit – Mr. Akinori Kusuda who ran 52 Marathons in 52 days. Tokyo Marathon was his 52nd!

I just ran my first Marathon and I feel like I need two weeks recovery, I wonder what kind of muscles does Mr. Akinori have!

The run was tough, but really memorable and fun! My next plan is to do more long runs of 30 to 35k and do a couple of 10 ks and half Marathons before attempting another Full Marathon!

Running Tip: Home Made Endurance Sports Drink

The longer you sweat while running the more electrolytes you lose. And the more electrolytes you lose the more your feel fatigued.

One solution for these problem is buying sports drinks that contain extra electrolytes but these sports drinks do not come cheap.

Researchers have found that the more salty drinks athletes consume, the less urine they produce and the fewer electrolytes they lose.

Home made endurance sports drink

Runners can make their own home made endurance sports drink by mixing water with salt and sugar. It is that simple. I got this idea from a magazine article about ultra marathon running. One runner said he drinks it to avoid stomach cramps. The mixture has a nasty taste but once you get used to it you will be fine.

I always drink a mixture of water  plus sugar plus salt before I dash out for my long runs.

Just remember not all drinks work for everyone.

Pre Race Water Drinking : Fluid Loading

One of my marathon training tactic is to drink plenty of water the day before my long runs. I call it fluid loading.

Fluid loading is like carbohydrate loading, except with water instead of carbohydrate.  Carbo-loading entails gobbling carbohydrate before a long race to maximize muscle and liver glycogen stores. Fluid loading entails drinking extra fluid to achieve a “hyperhydrated” state before a race to minimize the effects of dehydration.

I use this tactic in my marathon training because during my training runs (my long runs can be up to 30 – 32Kms) I don’t carry water to rehydrate along the way. The goal is to train my body to run on minimal water.

While this tactic is advisable for training it is unnecessary before a race because at a race there will be enough water stations for re hydration. Before a race the water intake can remain at your normal levels to maintain hydration.

Running Tip : Cause and Treating Leg Cramps

What are the cause of leg cramps?

Most experts attribute cramps in the calf or other leg muscles to dehydration or fatigue. If you get a cramp, massage the area, and resume running at a slower pace.

If you watched the 2008 Beijing women’s Olympics you might have seen Paula Radcliffe stopping, I guess twice or thrice to stretch and massage her legs. So don’t be afraid to make a stop to give yourself a first aid.

How to prevent leg cramps

To help prevent cramps, drink 250ml of fluid an hour before a run and slow your pace or take more frequent walk breaks from the start of your run.

The best way to prevent leg cramps is experience. The more distance you run in training the stronger your body gets. When your body is strong it takes longer before you get fatigued.

To beat fatigue keep training consistently.