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Kick-start your marathon with a healthy diet
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Ever think of stuffing a few malted milk balls in a fanny pack for a marathon energy boost?
Don't raise your eyebrows.
As runners prepare for races, consistency and comfort top the list as months of intense training turn into precious few days until crossing the finish line.
But while what you eat is important, mental preparation is just as essential. And some runners can find relief in the little things - a sweet snack here, some ice cream there - so that nerves don't become an overwhelming factor on race day.
"Some people are really attached to sweets. Maybe they don't offer anything nutritional, but it's sugar, you know?" said Carmen Gorniak, a registered dietitian with Food Power in Suamico, Wis. "If you include that on race day, well, it's better than trying to keep it out because you think you have to, or if it's a case of nerves and you think, 'If I eat that, it'll get me sick.'
"A small sugar source, whether just for training or during the marathon, can make you feel better."
That's not saying you should go face-first into a carton of Ben & Jerry's on race morning. The key is to develop a routine ahead of time and know that as the day creeps closer, changes will get your body out of whack.
"Nerves are probably going to kick in, but you get those people who have stuck to a training schedule and then all of a sudden on race day, they're having coffee and a doughnut," she said. "So then you're in the bathroom because that wasn't part of your routine. And that's what we're trying to avoid. Stay with your schedule."
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While gearing up for a half marathon, Rob Yamry of Freedom avoids grains for his personal diet and gets as much as 95 percent of his carbohydrates from fresh fruit and vegetables. That equals "a lot of food," but it seems to be working, he said.
"I experimented with that starting a few months back, and I've been liking how I've been feeling before, during and after training - overall better, so I stayed with it," Yamry said. "Every now and then I'll eat a bowl of oatmeal or a whole-wheat waffle, but that's on rare occasions - usually when I don't buy enough food to get me through the week."
On race day, Yamry avoids fatty or high-protein foods, instead opting for something like a banana and a Power Bar. He'll spend the remainder of the morning sipping on water or Gatorade, being aware not to overhydrate so he isn't stuck in a Port-a-Potty line.
Gorniak, who has run marathons and half marathons, said the key is to make sure you're building yourself up and getting your "energy sources ready to rock 'n' roll on race day."
"Think three days out," she said. "There's a lot into carbo loading, and elite runners pretty much know right down to the gram what they need. New runners, though - someone may not be tuned into nutrition. But you're building your body up to get through a 26.2-mile race."
First-timers can't always know the best routine, which means also relying on trial and error.
"You're going to get tons of advice from different people," said Dr. Ije Nwaeze of Prevea Clinic in Ashwaubenon, Wis. "But really, trial and error is how, in the end, you find out what works best for you."
Don't overthink, either. If you want to calculate how many carbs you should take in per pound of body weight, more power to you, Nwaeze said. But just focusing on a balanced diet means you "can't go wrong."
"There's a saying out there in regards to food: There is no junk food, only food and then junk," Yamry said. "All calories are not created equally. Two hundred calories worth of cookies and 200 calories worth of mixed fruits are going to give you a vastly different amount of nutrients ... and I think you can tell which one benefits your training and recovery better."
LOCAL RUNS
Cooley Law School Race for Education 5K
» Starts in front of the Capitol. Other events include Children's (half-mile) Race Around the Capitol at 8:15 p.m. and Kids' Capitol (100-yard) Dash at 8:25 p.m, 7:30 p.m. Friday, Capitol Building, Lansing, $20 by today or $25 on race day. Info: 371-5140 ext. 2916, www.cooley.edu/race.
5K Rhino Walk/Run and 1K kids' race
» 9:30 a.m. June 14, Potter Park Zoo, 1301 S. Pennsylvania Ave., Lansing, registration recommended, $30 for the 5K, $18 for the kids' race, discounts available for earlier registration. Info: 483-4222, www.potterparkzoo.org.
Get Healthy Now 5K Run/Walk
» 8:30 a.m. June 14, Hawk Island County Park, 1601 E. Cavanaugh Road, Lansing, $16 before Monday, $25 after Monday. Info: 676-2233.
Michigan Brewing Company Beer Run
» 6 p.m. June 14, Michigan Brewing Company, 1093 Highview Drive, Webberville, $20 through June 13, $25 day of race. Info: 294-2280, www.playmakers.com.
Capital City River Run
» Sept. 28, Lansing Center, downtown; half marathon, 5K run/walk and children's run. Half marathon is $35 through Sept. 8, $55 on race day. 5K is $25 through Sept. 8, $40 on race day. Children's race is $5. Info: www.ccriverrun.org.
Thomas Rozwadowski
Source: Lansing State JournalAll rights reserved.