Training Your Stomach, and Mind for Distance Races
Training for a distance race uses every part of your body. Your legs, mind, and stomach all have to be in equilibrium in order to succeed and do well. In the weeks and days leading up to a race, it is important for your body to get the right nutrients in order to fuel up and feel good while you run. A distance race usually measures out to be 3 kilometers (1.86 miles) or longer. Depending on the type of race, 3k, 5k, 8k, 10k, half marathon (13.1 miles), full marathon (26.2 miles), your body requires certain disciplines and a strict diet to ensure the best results. This is a quick look at what kind of foods and how to best manage your diet to gear up for the big race. This type of regiment can be altered and fixed depending on the type of race. The most extreme being a marathon, and least being a 3k to a 5k.
In the months leading up to a distance race, it is important to do your research on what type of foods you should be eating. Not only are you training your legs, but you are training your stomach to handle the intake that your body will need leading up race day. It is important to find foods that are rich in proteins and different sugars to kick start your body and have plenty of enough foods to keep you going throughout your training. Drinking water is also really important! Staying hydrated keeps you running (literally) and your body looses so much while running, you have to replenish what is lost. Foods like pasta, fish, chicken, rice are great to give you all the energy you need to withstand high mileage running and keep you feeling healthy and refreshed. via: realbuzz.com and womensrunning.com
A few weeks prior to race day, carbs are your best friend! For example, if you are training for a marathon (26.2 grueling miles), a week to two weeks leading up the race, you have lessened your mileage and are focusing on staying healthy. Good carbs like pasta and rice are good because you are storing energy in your body that you will use to help you get through all 26.2 miles.
Getting even closer to race day, days up until the race, you are eliminating fatty foods and doubling up on the carbs intake. You loose so much energy while you are in a long race that carbs are very necessary. Eliminating fatty foods is important because at this point, you are watching your calorie intake and avoiding any extra weight gain. Studies also show that in the days prior to a marathon, it is good to cut high-fiber goods such as cereal , or vegetables out of your diet to keep your weight at a reasonable amount and help your time.
It’s race day! Aside from eating, sleeping is important! Getting a good nights sleep is vital in distance running. Pre-race meals are essential in distance running and it is good to eat anything with carbs and protein. As a distance runner, my pre-race meal always consists of an English muffin with peanut butter and a banana. In super long distance races, like a marathon, eating mid-race is just as important as all the eating you were doing prior! While you are in the race, you are loosing so much energy, calories, and electrolytes that it is important to replace those as soon as possible to ensure you are staying on track. Little things like energy gels (actual goop), or an energy drink will give you that so called “sugar rush” and pushes you to continue the race.
After the race, eat! Eat so much! You deserve it! Eat a cake! Eat a box of pasta! Eat as many carbs and fatty things as you need, but remember to not over indulge and loose that amazing body and healthy eating mentality that you had when you started training.
Training for a distance race uses your whole body. The stomach is a huge part of it but your mind is also a large part. In order to be a distance runner you have to be tough mentally and physically. In order to be physically tough, you have to be mental. Mental enough to want to run for 26.2 miles, or longer. You cannot be a great runner if you are not mentally capable and ready to endure the mental toughness that comes with running. As a distance runner, this is something I struggle with. Mentally preparing for a race is something that is unique to all runners. For me, I usually pick a song or two and just constantly play it on repeat in my head. Sometimes I talk to myself, a little self motivation goes a long way. Other ways to prepare to be mentally tough including visualizing.
Visualizing a race is good way to think about each part of the race, and think about what parts you will speed up, stay at a good pace, try and pass people etc. In order to effectively visualize, you have to be detailed and specific. You want to use all five senses to paint a picture in your mind of how the race is going to go. You want to think about the starting line surrounded by the other runners. Think about the weather, is it hot or is it cold? Think about what you are going to wear. Think about your emotions and how you will be feeling that day. Preparing for the nervs is a good thing. Think about the gun going off, and the race beginning. According to Runners Connect, the more specific you can be with sites, sounds, and feelings the better the visualizing will go. Another big aspect of visualizing is thinking about the unexpected. No race is a perfect race, thinking about and expecting the unexpected is the best way to prepare. Things like cramps, racing by yourself, racing by with a pack, and wardrobe malfunctions that can happen. Preparing for these things will make them a little less rough if and when they actually happen. Another good and practical way to visualize is boosting your self-confidence. Boosting self-confidence can help you increase your level of performance. Chances are if you are telling yourself you are doing well, you will be doing well.
Running takes not only physical ability but also mental ability. Putting good foods into your body keeps you fueled and ready to go while you are training, and visualizing all aspects of the race keeps you motivated to go. A tip from a fellow runner (me): When you get down on yourself during the race, visualize and think about all the food you are going to eat. Not only does it boost your self-confidence, it takes your mind off the race and gets you thinking about all the glorious post-race snacks you are going to devour!
