Before running the AT&T Austin Marathon a few weeks ago, your pre- and post-race diet was an obvious key to running well and recovering quickly afterward. All sorts of dietary adjustments needed to be made before, during and after the 26.2-miler, but now that it’s 5-K and 10-K season it’s important to know that eating and drinking properly can also have a positive or negative impact on your performance.
Running in the type of hot-weather races we have in Austin can be dangerous and even drinking properly won’t cool you down in the race. All drinking will do is maintain your proper hydration levels which is obviously important. But there’s no real way to stay cool during a hot, humid race and overheating can effect runners of all abilities.
Last year, in the Statesman Capitol 10,000, the race leader—Bernard Manirakiza—collasped with less than a quarter of a mile to go with heat stroke. He simply ran too hard given the conditions and his body temperature soared to a dangerous level. So it can strike anyone.
If you should feel dizzy or light-headed during a race, slow down. If you still feel weak, seek some shaded area and stop running. Getting some ice on parts of your body (including the back of your neck) will bring your body temperature down.
Here are 10 common questions and answers runners have about their diet before shorter races.
Should I alter my diet before a 5-K or 10-K race?
A: Not necessarily. You certainly won’t have to carbohydrate-load before a short race (although it doesn’t hurt), but the best advice is to eat an easily digestible final meal that is low in fats. Your normal running diet should mean you get about 60 percent of your daily calories from carbohydrates, 25 percent from fat and 15 percent from protein. Stick with that before a 5-K or 10-K and you’ll be fine. There isn’t anything you can do that will dramatically improve your race performance through changing your diet the night before (such as carbo-loading), but you can hurt your race by eating fatty, greasy foods. Best bet is to eat a dinner with familiar foods.
Carbohydrate-loading won’t help at all in the Statesman Capitol 10,000?
A: Nope. In races that take less than two hours to complete, carbohydrate-loading won’t have any effect. Carbo-loading increases the level of glycogen in your muscles which gives you greater endurance, but in races shorter than two hours you’ll already have plenty of glycogen already stored in your muscles. So it isn’t necessary to load any more. It won’t hurt, but proper rest is more important.
Does it help to hydrate a day or two before my race?
A: Definitely. If it’s going to be a warm-weather race (and there will be plenty of them coming up), you should begin hydrating more than you would normally would at least a day or two before the race. Regardless of the distance of the race, you can still dehydrate and once you do, your performance will be greatly compromised. The best way to go into any race is fully hydrated. You can’t super-hydrate and store fluids like a camel, but in the day or two before the race, make sure you top off your tanks with plenty of juice, water and sportsdrinks. Stay away from alcohol and reduce your intake of caffeinated drinks.
Will a cup of coffee or tea before the race really hurt me?
A: No it won’t. If you’re used to having a cup of coffee or tea before you run or race, go ahead. But limit yourself to just one cup.
Should I bother eating the morning of the race?
A: Eating before a morning run or race of any length is always a good idea. During the night, your body has been burning carbohydrates which means your glycogen stores are down slightly. A very light pre-race meal of easily digestible carbs will boost the glycogen stores back to normal. Eat such simple high-carb foods as cereal, bagels, bananas, strawberries or small pancakes or waffles. Energy bars, gels or sportsdrinks are also fine. You don’t need to eat much; just something to get the glycogen back up. Try to eat at least two hours before the race begins.
How much should I drink before and during the race?
A: It depends. You need about 8-12 ounces of fluid every 15-20 minutes of running so clearly the longer the race, the more you need to drink before and druing the race. Assuming you go into the race properly hydrated, you should drink something at every aid station. In a 5-K, there’s usually just one aid station. Grab a cup and drain it. Same in a 10-K. Hit every aid station and you’ll stay hydrated throughout the race. In a short race, it won’t matter whether you drink sportsdrink or water. Whichever tastes better.
Is cold water better than lukewarm?
A: Yes. Cool water tastes better and you’re more likey to drink more fluids if it’s cold. If it’s cold, it’s also more absorbed quicker. But lukewarm water will also keep you hydrated.
There’s often a shower near Austin HS on the Cap 10,000 course. Will; running through it cool me off? If not, is pouring water over my head during the race a better way to cool off?
A: Nope Neither way will cool you off at all. But it won’t hurt you either (other than wet shoes and socks). If the jolt of pouring cold water over your head during the race feels good or running through the shower, go ahead. Just don’t expect it to reduce your body temperature in a signficant way.
Should I take my energy gels during the race?
A: You can, but the gels won’t help you in a race that lasts less than an hour. If the race is longer than an hour, the gels (or bars) may give you a boost.
After I finish, what’s the first thing I should do?
A: Drink. Even if you’ve followed the hydration plan, you’ll still be running low so grab a bottle of cold water or sportsdrink. Drink as much as you can handle. After you’re properly hydrated, eat some carbohydrates such as bagels, bananas, oranges or strawberries to replenish what you used in the race. Stay away from fatty foods. They won’t help speed your recovery. Most races have good high-carb foods available. Munch on those and then eat a solid breakfast of pancakes, waffles, toast, cereal and potatoes.
