Tips from Dr. Elizabeth LaRoche
MTMC physician and 2010 Rohto IronMan 70.3 first-in-division winner, Dr. Elizabeth LaRoche shares: Top 5 tips for a Half Marathon 1. Definitely need to hydrate well prior to race and while training. It is “too late” if you wait until you are thirsty during the race. It is best to learn how to drink while [...]
During the Race:
After 60-90 minutes into the run, replenish with a sports drink or sports gel. Also, be sure to consume fluids early and consistently during the race to replace sweat losses. After the Race: While it is important to replenish fluid losses and muscle fuel after a race, binging on a large meal is not appropriate. [...]
Before the ½ marathon:
Start with a full tank: 1. 3-4 hours prior to the run, have a carbohydrate and protein meal such as: -a fruit and yogurt smoothie with granola -oatmeal with brown sugar and almonds with skim milk and a banana -peanut butter and honey on toast with a instant breakfast drink -turkey and swiss sandwich with [...]
During the training phase
It is important to remember: 1. Get adequate calories from appropriate carbohydrates. Most individuals need 3.2-4.5 grams of carbohydrate per pound of body weight. Carbohydrates are the body’s main source of fuel and the perfect source of fuel for endurance activities. Carbohydrates are easily digested and used quickly by the body. 2. It is important [...]
Reduce cramps when running
Getting cramps? That’s not uncommon for even experienced runners. Try changing your breathing and what you eat, and be sure to stretch before and after every run. Staying hydrated can reduce cramps. Try drinking a glass of sports drink before you run. Then refill the glass and leave it out so it becomes room temperate [...]
Simple injury treatment: R.I.C.E.
Treat simple injuries by following the easy steps in RICE: Rest, Ice, Compression and Elevation.
Beat the heat this summer
Want to beat the heat during your summer training? Soak a bandana in ice water and then tie it around your neck while you run. Or try to run in the early morning when it’s still cool out. Light-colored, loose fitting clothes will also reflect the sun’s rays keeping you cooler. And remember to drink, [...]
The right socks for your run
Look into getting a pair of socks made specifically for running…everyday socks could lead to blisters. Running socks that are made of two lightweight, moisture wicking materials will help prevent blistering by absorbing the friction between the layers. Feet stay dry as the inner layer wicks the moisture away from the foot and into the [...]
Need a Training Program?
If you’ve never run a half marathon before, joining a training group is a good way to learn tips and stay motivated. Murfreesboro Parks & Rec and Fleet Feet Sports (Murfreesboro), two of our major sponsors, are offering training programs specifically for The Middle Half. Both offer experienced trainers who can answer your questions and [...]
Last-minute race tips from MTMC
Get to know the course; Try to walk or drive the route before the day of the race so you will be comfortable and familiar come race day! Don’t forget about your arms! Using your arms to help you push through, especially on hills, is the best way to maximize your effort. Pumping your arms [...]
