Wednesday, 21 March 2012

Liquid Meal Replacement-High Carbohydrate Diet-10Km Race-Race Day

Tips for running your first race

What to eat on race day
You don’t need to carbo-load for a 10km race run in about 60 minutes – all your nutritional needs should already be met. So follow your moderate to high carbohydrate diet until two days before race day. The day before race day switch to a low-fibre diet (white bread, white rice, low-fibre cereal) and avoid very spicy foods – and dairy if necessary.
On race day, eat a light carbohydrate meal or snack about two hours before the race, like cereal or porridge with low fat milk; or toast with jam or honey. If you’re not hungry, have a liquid meal replacement. You shouldn’t eat or drink anything that you haven’t tried out before. And drink some fluid with your pre-race meal so you start the race well hydrated.
Once you’ve warmed up and stretched, have about 300 – 500ml of cold fluid about five minutes before the start of the race. If it’s a hot day and you’re running 10km in more than 60 minutes, you might need to drink about once during the race. Make sure you drink enough fluids after the race, and enjoy a salty snack.
Entering the race
If you want to avoid registration queues, get to the race at least 45 minutes before the start. This will give you time to find parking, and go to the toilet, if you’re the nervous type.
If you have a Temp license, pin it to the front of your vest with the safety pins provided.
Start the race middle- to near-back otherwise you might be ploughed down by enthusiastic elite runners who start at a cracking pace.
Running the race
Start at a comfortable pace, and try not to rush off because of all the adrenaline flowing. You’ll tire and run out of steam too early.
Water/coke stations
There will be a couple of refreshment tables on the run. Feel free to walk and take a drink (and catch your breath), before you head off again. Some runners drink and run – see how you feel.
Save enough energy so that you can run down the finishing straight and cross the line with head up high. What a feeling!
The idea of ‘race day’ can be pretty daunting for newbies, so we’ve gathered some advice from a few seasoned runners.
Don’t worry about finishing last
Nearly everyone worries about coming last, but it’s probably not going to happen – especially if you’ve prepared.
Choose your clothing carefully
Wear what you’ve trained in so you know it works. The rule is ‘nothing new on race day’, and that includes your sports bra, socks, shoes and running shorts.
It’s your first race so you don’t have a personal time to beat. Just focus on getting through and finishing – and most of all, enjoy it!
In the days before a race, vary your diet with nongrain carb sources, such as fruits and starchy vegetables, to benefit from a wider range of nutrients. read more..

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