Great New Year’s Resolution!
So it’s not unpractical to go from NO running to completing a half marathon. I would aim for 13.1 miles first before you tackle the full marathon. You have to decide if you even like running first!
Tips to get you started:
What are some tips everyone else has?
Happy New Year!
Honestly, I rarely (almost never) eat an entire 400+ calorie muffin…but I like to make lower calorie versions of pumpkin and banana breads when I get a craving! Substituting applesauce for butter is AH-MAZING. Whoever came up with that is a genius. My favorite bread right now is a chocolate-cherry sourdough loaf from a local San Francisco bakery! It’s quite dense, so I try and only have a chunk for dessert and I don’t buy it every week. My goal right now is to not eat like I’m training for a marathon still…I’m always striving for moderation =) Sometimes you just need the real deal though you know?
Also, I wanted to share this message with you all in case anyone was thinking the same thing. I hope not! Don’t worry about me…I’m doing fine health-wise in med school! I’ll try and be more sensitive in my posts, but I tend to be kind of sarcastic and use exaggerations as humor.
I was able to run 30 minutes on grass today before I felt any discomfort in my knee! Yayy, things are looking up, but I definitely won’t rush it. I’m going to keep taking it easy and super focus on eating well for the rest of the week. Next week it’s back to Week 1 leading to the Nike Women’s Marathon (Oct. 14th)! I’m so excited to start running again, especially with the Olympic track and field events going on. (More favorite moments to come!). I’m just completely mesmerized watching the runners’ form and fluid movement. I’m actually just obsessed with so many British things right now…Doctor who, Sherlock, Downton Abbey, all these shows’ actors, style..I even listened to One Direction while I was running today…good god they make me feel old >.<!
Have a good night and remember to start practicing a good sleeping schedule in preparation for Fall!
Summary of “Racing in the Heat”
Competitor Magazine, August 2012
By: Krista Austin, Ph.D, sports nutritionist, exercise physiologist, and consultant to US Olympic runners
1. Replace lost fluids: Rough commendations include taking in 4-6 oz. (1-1.5 cups) of carbohydrate/electrolyte liquid every 20 minutes. Those with a high sweat rate need to replace electrolytes more often than carbohydrates. It’s useful to determine sweat rate. Fluids taken in before and during a race help transport heat from the body.
2. Acclimate to the heat: During the weeks before your race, try to gently expose yourself to high temperatures. Go into a sauna or warm room before training runs. Or, wear additional layers during a few easy, long, and pace runs. During the final month of training, start running in a long sleeve or light jacket.
3. Start hydrating early: 3 days before your race, drink water at meals and electrolyte drinks at other times. You should not feel thirsty and your urine should not even have a moderate yellow color.
4. Hyperload sodium: This is helpful if you have a high sweat rate. Eat high-salt snacks the day before the race. The extra sodium will prompt you to drink more before and during the race keeping your electrolyte levels high.
5. Eat a cool pre-race breakfast: Enjoy a cold smoothie, low-fiber cereal, overnight oats, or chilled fruit!
6. Reduce your warm-up: Because it’s so hot, you don’t have to do that much before your race. Focus on activating your muscles by stretching. Minimize the amount of time you are in the heat and sun.
7. Start Slower: You are bound to run slower in hotter temperatures. Adding 20 seconds to your per-mile pace gives you a good chance at finishing and running a competitive second half.
8. Lower your core temperature: Keep a bag of crushed ice on your body before a race, similar to an ice vest. You can also just hold something cold in your hands.
9. Drink early and often: Drink at every aid station! Take in electrolytes with every 8-12 oz. of fluids during a race.
Geraldine’s input: Sport drinks and electrolyte drinks are for training and not for regular consumption. They are great for a race and long workouts, but keep in mind their caloric and sugar contents which are not beneficial to everyday exercise and weight loss attempts. They also are bad for your teeth! I drank electrolytes during the SF marathon starting at mile 10, but did not use them during training. I plan to use them during my long runs (15+) so my body gets use to digesting more carbs while running. I believe they did help me stay energized during the marathon!
Hope this helps anyone planning on a late summer race!