There’s one thing every runner has in common. Whether running inside or out this summer, shoes are one of those necessities that you just can’t go without.
Competitor.com has released their 2010 Summer Shoe Guide. The shoes were tested by a panel of athletes, and were reviewed in 3 categories: Fit, Feel and Ride. If you’re looking to upgrade, or try something new, this guide is a must read for you! Continue reading 'What’s on your feet?'»
Competition, Fitness Equipment, Fitness Tips
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By April Bowling
Guest Writer
TriLife Coaching, Owner
Suffering from injuries doesn’t stop runners from wanting to training for and compete in marathon-distance and longer races. The injuries themselves, however, stop them from actually training for and competing in longer races if those injuries keep cropping up.
Obviously, consistent functional stability training and conservative mileage increases can go a long way towards preventing injuries. But for many with biomechanical issues or extensive injury histories, the unforgiving nature of the road makes staying healthy difficult at best.
- The camber or crown of roads is a major source of repetitive strain on the ankles, knees, and hips of runners. Running with traffic is not safe, so most runners chose to run against it the vast majority of the time. This creates a functional leg length discrepancy and encourages over-pronation of the up-angle foot, results in injuries like posterior tibial tendonitis, IT band pain, and patella tendonitis. Continue reading 'Treadmills in Marathon Training and Injury Prevention'»
One of our faithful Twitter followers, @lilpokes, asked a great question today.
“What should I eat before a marathon?”
Lee, from The Running Couple (@runningcouple) sent us his recommendation:
The diary tracking your food vs. performance is a great way to find out what works for you and what doesn’t. While training for my first marathon, I got to hear all the horror stories about GI problems and decided to do something about it. I would track what I ate throughout the day and how my performance was for the following run. The entire week before the race I stuck to my safe food and had no problems at all. That is what I love about running…learning about your body and testing your limits.
My pre-race food stays the same…whole wheat pasta with red sauce the night before (I avoid dairy like the plague) and oatmeal with peanut butter and honey in the morning 3 hours before the start. I usually stick with water, but I always have a small glass if orange juice in the morning. I get my caffeine from my Clif Shot Bloks!
Janda Ricci-Munn has this suggestion:
30 min. pre race/during warm up = 1 Power Gel + a few sips of sport drink
60 min. pre race/during warm up = Light hydration (a few sips of sport drink here and there)
2 Hours pre race = 1 pint of sport drink
3 – 3.5 hours pre race = 400 – 500 or so calories, which should primarily come from complex carbohydrate sources such as oatmeal, bagels, cereal, etc. Avoid animal protein sources & dairy if possible. Very small amount of fat in the form of peanut butter okay, but not more than a tablespoon or so. Consume 1 full glass of sport drink with breakfast (sport drink should factor into the caloric equation).
30 min. pre race/during warm up = 1 Power Gel + a few sips of sport drink
60 min. pre race/during warm up = Light hydration (a few sips of sport drink here and there)
2 Hours pre race = 1 pint of sport drink
3 – 3.5 hours pre race = 400 – 500 or so calories, which should primarily come from complex carbohydrate sources such as oatmeal, bagels, cereal, etc. Avoid animal protein sources & dairy if possible. Very small amount of fat in the form of peanut butter okay, but not more than a tablespoon or so. Consume 1 full glass of sport drink with breakfast (sport drink should factor into the caloric equation).
Hope this helps! Do you have a special meal that works for you before your race? Comment on this post and let us know what your favorite pre-race meal is!
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