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 [...]
All Sport is the official Race Sports Drink
The official sports drink for The Middle Half is All Sport Body Quencher, which can be easily found in retail stores all over the country. Flavors? Lemon-Lime and Orange. Why the change? Well, the Snapple Water that we were getting is now discontinued. Want to know more about All Sport? Check out their website for [...]
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 [...]
Keeping a training diary?
Are you keeping a training diary? Think about tracking your progress. It will be encouraging to see how far you have come! It can be as simple as tracking your distance and time, to including what you ate before, how you felt during the run, the temperature and how you felt after.
Using your arms when running
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 and increasing your arm-swing will help your arms and legs work together…getting you farther!
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, [...]
