Strengthening Exercise for Runners
Chances are if you are running a marathon this year you will most likely be running one this fall season. October remains the most popular month for running a marathon immediately followed by November and December. These months account for nearly one third of all marathon races and more than half of all marathon finishes (Marathon Guide 2010).
The largest US marathon is just around the corner preparing for over 44,000 runners to run The ING New York City Marathon alone. My hometown of Savannah, GA is even boasting record numbers of over 23,000 runners for their first Rock 'n' Roll marathon set the day before NYC.
With all the anticipation in the autumn air are you prepared to run your best race? Whether it is your first marathon or your 20th, here are some top tips to help you finish strong.
Strike Light & Push off with Power
Practice these Runner's Yoga 90210 moves to help prepare your body for your race. Perform these 3 exercises prior to your race, ideally 3 weeks ahead of time, for a minute at a time for 3 sets.
1. Single Leg Squat - Standing on right leg, bend left knee to 90 degrees. Begin exercise by bending the right leg into a single leg squat (right hip going back as if you are going to sit in a chair) and reaching left hand down to the floor, just under the shoulder at the same time. Push your left knee backwards slightly. Repeat for both sides for 1 minute each.
2. Plank rotations - Begin in forearm plank position except stack your forearms horizontally (think" I dream of Jeannie" arms). Rotate onto your right side, elbow under shoulder with left hand onto hip, stacking feet, ankles and knees pulling abs inward toward spine. Rotate back to center and then to your left side. Repeat 1 minute.
3. Marching Bridge - Lie on your back with your knees bent and your feet hip width apart. Lift hips into a bridge position. Start "marching" your knees toward your chest one at a time concentrating on lifting and engaging the opposite glute during each lift. Repeat for 1 minute.
For more of these exercises visit my blog under "5 best strengthening exercises for runners."
HIGH-drate your Body for HIGH Performance
Keep your body on a running HIGH with proper hydration. When exercising for over 90 minutes you will need to include no more than 15-18 grams of carbohydrates per every 8 ounces of fluid you ingest during your run. Any more concentration of carbohydrates ingested than that and you will be risking the delay of water absorption which can cause cramping and nausea.
How much Should I Drink Pre-Race and During the Race?
Take in about 2 cups 2 hours before start time. Once the race starts, drink fluids and intake carbohydrates either liquid or solid early and often. Your goal is 5 to 12 ounces of fluid every 15 to 20 minutes, and 30 to 60 grams of carbohydrate (120 to 240 calories) every hour of running.
What Should I Drink?
An easy way to get the proper amount of fluid and carbohydrate is a good sports drink. Personally I have found vitaminwater options work best for me and provide just the right amount of carb and water mix for optimal performance. I love the essential with vitamins A and E, or the energy with natural caffeine and guarana for pre-race. For during the race, I like power-c which has taurine, zinc and chromium. Keep in mind not to try anything new on race day that you haven't used during your training runs. Test out your choice before your big race day and use what works best for you.
What Should I Eat the Morning of the Race?
On the morning of your race aim to eat a meal about 2 to 4 hours before the race start. This is very important as your liver glycogen that has been fueling your nervous system while you were sleeping is 50 percent depleted. You cannot successfully go into an endurance event such as a marathon without replenishing this limited and vital glycogen storage.
How should you do this optimally? Your race-day morning meal should consist of 400-600 calories of field-tested (meaning you tested them on your body) carbohydrate foods. Keep your protein, fat and fiber consumption low, around 20 percent of your overall morning calories. Good examples of pre-race foods include: bagels, oatmeal, bananas, nut butters, pasta, honey and energy bars
What Should I Eat Post-Race?
Once you finish your race, you will need to begin your recovery phase almost immediately to restore your body to pre-race vitality. Within 30 minutes of finishing your race, drink as much liquid as you comfortably can. My favorite is vitaminwater revive with added potassium and perfect carbohydrate mix. Take advantage of the free post race foods and eat at least 200 to 400 calories of carbohydrates. Continue to eat about 200 calories of carbohydrate about every 2 hours until you reach about 2400 calories worth of carbohydrates by the close of your day.
Stay Mentally Tough
Perhaps most importantly, you must stay mentally strong. If you have not practiced mental strength tactics during your training runs, rehearse now before you step on the starting line. Use a mental strategy called positive self talk. Do this by simply choosing a positive meaningful mantra, Sanskrit for "instrument for thinking." Devise these key words and say them when your body starts to deviate from your pace or starts to redirect the body. Declare "I am a warrior," "Smooth and Light, keep up the fight" "I am a finisher" or "I am strong" when the tough gets going. When discomfort strikes, as every marathoner has experienced, divert your mind to your mantra for power. It will work if you use it. Click here for more mental power tips .
Best of luck to you! Soar across the finish line.
Angie Stewart Goka holds a Master of Public Health (MPH) degree, is certified through the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS) and through the National Academy of Sports Medicine (NASM) as a Certified Personal Trainer. A former collegiate runner, Angie is the creator of Runner's Yoga 90210™ - a yoga class for runners. She is also a consultant to the Coca-Cola Company and an Elite Ambassador for Lululemon Athletica.
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