The buzz about beetroot juice isn't just a marketing campaign.Turns out, consuming roughly 140 ml of concentrated beetroot juice once a day for 6 days prior to the race can improve performance!
(prHWY.com) August 20, 2012 - Newmarket, Australia -- WHAT TO EAT AND DRINK?
1. The buzz about beetroot juice isn't just a marketing campaign.Turns out, consuming roughly 140 ml of concentrated beetroot juice once a day for 6 days prior to the race can improve performance! It's the nitrate content in juice that does the trick. Another little performance enhancer that is regularly used by elite athletes is caffeine! The gains in performance though may only be a few seconds(not particularly relevant for the fun runs, but I'm sure the Olympic runners will take it!).
2. Rememer to eat a balanced diet. You need all your food groups (not just carbs!), vitamins and minerals for recovery!
3. Hydrate well but do NOT overhydrate. Too much water can reduce the concentration of sodium in your body which can lead to a condition known as Hyponatremia. This can cause nausea, vomiting, confusion,lethargy, fatigue, cramps and in extreme cases seizures or hallucinations. If in doubt, stick to your isotonic fluids.
4. There is no point overdosing on glucose drinks during the race as your body cannot absorb it fast enough and the excess will just be excreted or converted. Your best bet is to get a drink that includes glucose in combination with fructose and galactose. These sugars will be absorbed by different receptors. The other option is to get a drink that includes sucrose in addition to glucose. Sucrose gets broken down into glucose and this can act like a reserve store.
5. Recent research has shown that good old milk is a better recovery drink than many other products on the market. It has the perfect balance of protein, carbohydrate and sodium. If you hate the taste of milk or are lactose intolerant, Soy Milk and Sustagen are equally effective. Why not try it post race? So you must get best tips from your Shape Nutrition Dietitian to be best in form for the running.
WHAT TO WEAR?
1. Ladies don't forget the running bras!! Bracing up well will prevent stretching the "cooper's ligament" which prevents that unwelcome sag.
2. Pick a good pair of shoes. This does not mean an overpriced pair.What you want are a comfy pair of runners that decrease the ground reaction forces on your ankle and knee. Think cushioning or orthotics if you have had recurrent issues with your lower limb (you may need a visit to the podiatrist). Most importantly, remember, barefoot running isn't for everyone. If you didn't train barefoot, don't do it during the race (especially on hard ground).
3. Stay away from 100% cotton clothing and socks. Synthetic fabrics work better at absorbing moisture away from your skin. The last thing you want is to lose momentum because you stepped in a puddle!
4. Don't forget your UV blocking sunnies, your cap and your sunscreen (SPF 15 or higher). Remember to put sunscreen on before your outfit.That gives it time to seep in and in the event that pre-race jitters make you forget, at least you have some protection!
WHAT TO AVOID: RUNNER'S INJURIES
The most common injuries in running are Patellar or Achilles tendinopathy, Bursitis, plantar fasciitis, ITB friction syndrome,Medial tibial periostitis (or shin splints) and patellofemoral pain syndrome.
Here's how you might be able to avoid them:
* Stretch!! Hamstrings, Quads, ITB and calves like their stretches tobe long and sustained, so hold those stretches for about 20 seconds.
* Try incorporating more strengthening of hip, knee and ankle musculature to your gym/training program.
* If you have recurring lower limb injuries, book an appointment with your physio so they can help you with the training process.
Check out
http://www.pivotalmotion.com.au/ for different services offered!!
Pivotal Motion Physiotherapy
Shop 213A, Level 1
Newmarket Reading Centre
Cnr Newmarket & Enogerra Rd, Newmarket QLD
Contact us: (07) 33525116
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