To kick off our new partnership with Runner’s World, we asked you for your questions for the RW Experts! We selected some of the most common questions and put them to the Runner’s World team, here’s what they said:
What should I be eating before a race?
To run well, you need to eat well – which means consuming enough of the right foods at the right time. If you’re preparing for a longer or harder training run or race, focus on tucking into meals and snacks that contain plenty of good-quality carbohydrates – like bagels, porridge, potatoes, pasta and rice, or whatever else suits your tastebuds – for the 24-36 hours before you lace up your trainers. If you’re planning to run for less than an hour, such as first thing in the morning before work, aim to eat around 1-1.2g of carbohydrate per kilogram of your body weight to keep you going. Good, quick options include toast, a banana with yoghurt or even a sports drink.
To avoid any gastrointestinal upset, try to wait at least one to two hours before running after eating a snack or small meal, or three to four hours after eating a larger meal.
You can find more advice on what to eat before (and after) a run here.
What should I eat / drink during longer runs?
If you’re training or racing for more than an hour, especially at a half marathon, you’ll need to top-up your glycogen stores – your body’s main source of energy – by taking on some mid-run nutrition.
To do this, try to consume 30-60g of carbohydrate per hour of running, either in the form energy gels (which are easy to carry and open on the go), drinks or chews – or whole foods like sweets or cereal bars if you prefer. Bear in mind that your glycogen stores will deplete quicker if you run faster and you should practice with different types of fuel in training to work out what tastes good and sits best with you. That way, come race day, you’ll feel strong and keep smiling all the way to the finish line, without experiencing an upset stomach along the way.
See our pick of the best energy gels, drinks and chews here.
What are the benefits of electrolytes?
We all know that we need to drink water – but if you’re a runner, water isn’t always enough. When we run, we lose sodium through sweat, which our bodies need to stay hydrated and function properly, particularly if we’re running or racing for extended periods. In fact, just a 2% loss in body weight due to dehydration can negatively impact exercise performance, so it’s important to consume enough electrolytes – which contain essential minerals including sodium – during your longer and harder runs through electrolyte drinks, tablets or chews.
Most runners lose between 400ml and 2,400ml of sweat per hour of exercise, with the average value being 1,200ml per hour. As such, try to consume between 700mg and 900mg of sodium per 1,000ml of fluid during longer training runs and races, or more if it’s a particularly hot and humid day and you to tend to be a ‘salty sweater’.
Find the list of our favourite electrolytes here.
What are the best warm ups / cool downs to prevent injury?
Running isn’t just about the run itself. To get the best out of each training session – whether it’s an easy run or intervals – it’s important to warm up properly with some dynamic stretches and pre-runs drills like plyometrics, which are exercises that involve fast, explosive movements such as skipping and jumping. This will help to prepare you for running by raising your heart rate and increasing blood flow to your muscles, all the while reducing your risk of injury and enhancing your range of motion.
In addition, remember to cool down effectively with some static post-run stretches, which help your muscles to repair and recover more quickly and promote the removal of waste products, such as lactic acid, from the body. These simple but effective stretches also reduce muscle and joint soreness, improve your flexibility and help you to feel fresher for your next workout. Want to stretch it out?
Find the best post-run stretches here.
How should I taper before race day?
If you’re preparing for a longer race like a half marathon, you’ll want to ease off in the final one or two weeks of your training block – especially if it’s a goal event and you’re gunning for a PB. This will give your body the chance to consolidate all the hard work you’ve done over the course of your training block and, most importantly, the energy it needs to do you proud on the day.
To taper well, in the week or two before your half marathon race, reduce your running volume by about 40%, but maintain your usual running intensity and frequency to keep your legs sharp. Cut back on strength training to avoid unwanted muscle fatigue and focus on getting enough sleep, staying hydrated and eating your regular diet, which should be rich in good-quality carbohydrates. Although nerves and doubts can creep in during the taper, avoid the urge to ‘cram in’ sessions and trust that rest is best during this time – you’ve got this!
Find more tips on how to taper for long-distances races here.
How to start running in your 40s?
There’s no age limit when it comes to running – you can start and succeed in the sport no matter how old you are. If you’re ready to become a runner later in life, consider joining a local running club or community to find likeminded individuals (and future friends) to run with and boost your
motivation. On the topic of motivation, setting goals – like entering a race or running your first 5K – is another great way to give your running more purpose.
Muscle mass and strength naturally decrease with age, so implement strength training into your training routine, too, and swap some of your runs for cross training activities, like cycling or swimming, to maintain fitness without putting too much repetitive strain on your body. In addition, remember to warm up properly for your runs and stretch when you get back to improve your range of motion and avoid unwanted aches, pains and injuries.
How should I pick the right shoes for training and race day?
To run any distance, whether that’s a small loop of your local park or a half marathon, you’ll need comfortable, supportive, good-fitting running shoes that will serve you well – perhaps quite literally – for the long run. Wearing running shoes that are too tight, too roomy or too worn out can lead to a painful running experience and increase your risk of developing an injury.
To find the right running shoes for you, visit a specialist running shop for a gait analysis, ideally before you start training. A gait analysis involves running on a treadmill for a very short period at a comfortable pace. In-store experts will then use this run to assess your running form – specifically, how and where you land on your feet when you run. That way, they can determine and recommend the type of running shoe that you should choose for training runs and race day.
Learn more about the benefits of a gait analysis here.
Any advice for runners in the menopause?
The menopause can be a hugely challenging time for runners, making it feel more difficult, if not impossible, to get out the door. However, there are ways to lessen the impact of menopause and still get out there to reap the countless rewards of running.
First, be kind to yourself. If you feel particularly exhausted after a sleepless night, for instance, adjust your training plan so that you do a gentler activity like a walk instead of a run. That way, you’ll still be clocking some beneficial exercise while giving your body the break it needs to recover and bounce back. In addition, make sure that you eat a healthy diet containing fuel-giving carbohydrates and plenty of protein, especially since the body becomes less efficient at muscle protein synthesis during menopause. Since bone loss is accelerated during the menopause, be sure to do regular strength training, too, to keep your bone health in check. Finally, remember that the menopause won’t last forever – there is light at the end of the tunnel!
Read more about running during the menopause here.
