Prevea Health

Getting ready for race season


With spring time approaching, runners and athletes are preparing to bring their exercises and workouts outside into the fresh air. It also means that marathon and race season is just around the corner. 

Do you have an event marked on your calendar for this spring/summer? Signing up for a 5K or 10K walk/run, a half or full marathon, a color run, a charity walk, a bike ride or whatever interests you will help you stay on course with your exercise plan. It is also a great way to discover new running routes as well as meet new people that share your fitness interests. 

Being physically ready for a race or marathon isn’t the only thing to keep in mind when preparing; keep in mind how you can fuel for fitness to get you completely ready. Try to eat before your training bouts. Some examples that may work for you include banana and peanut butter, cereal, peanut butter and jelly sandwich, granola, fruits, smoothies, protein bar or oatmeal. It is also important to experiment with the amount of time you need before your training runs to feel best. For example, try eating two hours before you train and if you feel great, move it up to 1 hour and 45 minutes the next time, etc. You may be nervous on the day of your event, so the more you practice your eating plan, the better you will feel.

If your training episode is longer than one hour, then you may need more than just water to refuel. Some favorites include gels or a sports drink. You can also use sport beans, cut up fruits, granola or protein bars, jerky or whatever works for you. The key again is to practice with them and note how your body feels. 

Once you are finished training, remember to refuel and rehydrate. This is key so you can replenish the nutrients used during your exercise bout and can recover quicker. Most of us have experienced the feeling of fatigued or sore muscles at the start of a work out. Getting enough fluids and protein after your workout will certainly help with this.

Fueling for fitness is key! Take time to experiment with different hydration and fueling plans during your training sessions. It can make all the difference between a good day and an awesome one!

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