|Healthwatch: Gearing up for race day|
|Thursday, 31 May 2012 15:44|
A few thousand runners will meander down the trail.One thing to make sure the ride isn't bump, hydration, especially with this weekend's warm forecast. Mary Kallemeyn says, "If you're not adequately hydrated, you're going to reduce your performance at least by 25 percent, at least that's what literature shows. Also too, you want to make sure you had adequate amounts of carbohydrates."
Kallemeyn, who's a registered dietician with Regional Health, says carbo-loading up to three days in advance can give you the best run you've had. Don't be afraid to load up on pasta, rice, beans, potatoes, fruits and dairy. Another light snack full of carbs one to two hours before start time is also beneficial. When it comes to water versus a sports drink, it comes down to personal preference, but Kallemeyn says sometimes alternating between the two at each aid station could do the trick.
When you cross that finish line, it's just as important to refuel again, this time mixing in carbs and protein, like chocolate milk. Kallemeyn says, "Chocolate milk is desirable because it does have a fair amount of carbohydrates coming from the lactose and from the sugar from the chocolate and then also the protein from the milk. You want this because it's going to help with ... also muscle tissue repair."
Although finishing an event like the Mickelson can be exhilarating, some time off after the big run is advised. Kelly Bruhn, a physical therapist with Regional Rehabilitation Institute, says, "Take a week off. Don't stop moving. Go into non-weight bearing activities. You can try swimming or biking or walking for that matter ... but just make sure that you're moving." Runners will get moving Sunday morning at 8AM.