Murfreesboro Half Marathon » Tips and Training

Tips from Dr. Elizabeth LaRoche

Middle Tennessee Medical Center — Mon, 27 Sep 2010 14:18:53 +0000

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 you are running during the training period so you (and your body) are used to it.

2. While you are training you need to “carb” so your body has time to learn how to use this energy while it is working. Whatever you like is OK. People like “gummies,” liquid carbs, bars, etc. Some will eat M&M’s or even cut-up cooked potatoes. The main thing is when one is using up so much energy we need to replenish a source that is easy for your body to use.

3. Pace yourself! Remember why you are doing the race and always save enough of yourself to finish strong!

4. Remember to SMILE

5. Last but not least “have fun”!!!

Good luck!

During the Race:

Middle Tennessee Medical Center — Fri, 17 Sep 2010 12:21:39 +0000

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. A well balanced meal or snack is appropriate 15-60 minutes following the race to restore muscle fuel and aid in muscle repair. A well balanced meal consisting of carbohydrate and protein is ideal.

Before the ½ marathon:

Middle Tennessee Medical Center — Fri, 10 Sep 2010 12:19:29 +0000

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 fruit and a sports drink

2. 30-60 minutes prior to run
-sports drink
-sports gel, sport beans or gummies, sport bar
-piece of fruit or jam sandwich

All Sport is the official Race Sports Drink

Race Director — Wed, 08 Sep 2010 14:10:31 +0000

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 nutritional information. As always, our runners are welcome to carry the sports drink of their choice on the course during the race, but we think you’ll really like All Sport. It will be at every Water Station (except the first one).
Be sure and try it out on your next long run. We’ll also have samples for you to try during Packet Pickup.

During the training phase

Middle Tennessee Medical Center — Tue, 07 Sep 2010 11:00:46 +0000

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 to get .7-0.9 grams of protein per pound of body weight. Protein is important to help build and repair muscle and aid in fluid balance.

3. Every athlete’s calorie needs are different, but it is important to avoid extreme weight changes while training. Focus on a well balanced diet of fruits, vegetables, low fat dairy products, complex carbohydrates, and lean proteins.

4. Drink adequate water throughout the day, before training, during training, and after training.

5. Try new products and drinks during your training phase to determine what type, amount, and timing works best for you. Never try something you have not tried before on race day.

6. It is important to practice “race day” several times before the actual race to see what best works for you. During training, your long run days should be used as practice race days where you try different products, foods, and timing to determine what works for you.

Keeping a training diary?

Middle Tennessee Medical Center — Mon, 05 Jul 2010 13:20:47 +0000

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

Middle Tennessee Medical Center — Mon, 28 Jun 2010 13:14:40 +0000

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

Middle Tennessee Medical Center — Mon, 21 Jun 2010 13:40:27 +0000

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 while you’re running. After you run, drink the entire glass. This will help eliminate post-run cramps.

Bananas and pickles are a good source of potassium, which help to prevent running cramps.

Also, when you run, make sure you are bringing enough oxygen into your system. The best way to do this is to take full breaths. That means completely exhaling to allow for a new, full breath.

Simple injury treatment: R.I.C.E.

Middle Tennessee Medical Center — Mon, 14 Jun 2010 13:26:31 +0000

Treat simple injuries by following the easy steps in RICE: Rest, Ice, Compression and Elevation.

Beat the heat this summer

Middle Tennessee Medical Center — Mon, 07 Jun 2010 13:30:01 +0000

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, drink, drink plenty of water or sports mix. By keeping your water storage high, you’ll also improve your body’s cooling mechanisms.