Keeping On Track
When you are training for a big athletic event, choosing to skip a day for sleep, is good. Listen to your body. Lacking sleep may cause you to become more susceptible to injuries. Skip a day; do not feel guilty if you skip. If you feel the need to work out, make it a light workout day, 15-min brisk walk. An injury may delay your training. Do not force yourself to run if you feel your body is less agile. I’ve seen people fall during trail runs and have experienced this myself. A fall can result in an injury because of fatigue and lack of sleep.
The Importance of Nutrition
- Avoid nutritional and water depletion.
- You burn 300 +calories on long trains and races, remember to intake calories. The rule for calorie intake is every 60-90 minutes, so set a timer and do not forget!
- We must push ourselves to accomplish our goals at the best of our abilities.
- Training with different conditions help your body adapt during race day.
- Strength training & other forms of exercise help develop strength and mental awareness. Pay attention to body stressors. Soreness vs injuries and hot spots during training are important. Becoming aware of these two issues are crucial. The earlier you address or adjust gear or posture, will help in the long run. Being aware of your body, help avoid new injuries.
- My marathon training has had its ups and downs with my injury. Consistency is key, as well as commitment to your mental & nutritional health.
My Most Important Tip
Stay hydrated. Not only during training. This includes foods that contain water. Nutrition is noticeably important during strenuous activities. Experiencing headaches during long training sessions when not properly hydrated and lacking nutrition have downside. Lack of proper hydration and not having enough calorie intake during high yield training can result in longer recovery time as well as fatigue. I've experienced more soreness and fatigue when I did not follow these tips myself.
Network With Other Athletes
Helpful tips from athletes who regularly partake in marathons and or ultras helped keep me motivated. I know with practice and patience; I will accomplish my fitness goals.
- Remember self-care mind and body. Self-care comes in many forms. If you are going to put yourself through marathons and other races and training, properly decompress. Schedule a massage especially during a longer race and if I feel my body needs the extra care. There are therapy massage guns and other therapies such as acupuncture, myofascial, cupping, etc. I prefer a plethora of massage therapies.
- Keep modifying your training and find interesting ways to train. Join a fitness meet up group.
- Invite family and friends to encourage them to make their goals.
Books that Focus on Healthy Eating:
Mostly Plant-based Platters & Boards
Clean-eating Breakfasts and Lunches Made Easy
The Whole Smiths Good Food Cookbook
eResources for Heath and Wellness
MedlinePlus: Information on medical topics. Includes links to a medical encyclopedia/dictionary, and clinical trials. From the National Library of Medicine/National Institutes of Health.
Libby: The Great Courses: Enjoy over 250 streaming video courses taught by top professors and instructors.
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