Race Day Nutrition Mistakes
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- čas přidán 23. 08. 2018
- Don't make these race day nutrition mistakes!
Find out what you need to be considering when eating before, during, and after your race!
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Coach Elizabeth: I am here to thank you and your colleagues for the valuable information you have provided for the amateur runners. In 2019, I had a disappointing DNF result for my first attempt at a marathon. I resolved to understand and correct the mistakes I made and try again. To do that I turned to a few running related channels, and yours was one of them. On May 1, 2022 in Toronto, Ontario, Canada, I successfully completed my first marathon with a time of 7hr 7min, at the "young" age of 78. I appreciate the breadth of information your channel provides.
✨✨❤️❤️❤️
running marathons at 78 is something I could never imagine myself doing, even though that’s what i’m hoping to do in my life. I’m a sophomore in HS and hoping to run my first marathon before my junior year, but seeing as I’m just now getting into running 3 miles i’m not sure it’ll happen. I love the dedication you have and hopefully can compare to that in the future!
on raceday; wake up and the first thing to do; drink a glass of water and do a little warming up... the body will release perfectly. My experience! no IG probs
I think so😊
what does warming up constitute?
thank you!
@@rachellevin1169 skipping, technique drills, mobility ex.
Telling me not to stress on the race day multiple times just stressed me out. Thx!
Free beer on course screwed me up bigtime at mile 18. Was feeling on top of the world then.... mile 22 came like a freight train! BONK! Lesson learned 😎
Hahaha - I've always seen those folks with beer and thought "Who in their right mind is taking the beer? I would throw up" ... and you're one of those guys Sam. I admire your wild side. Definitely save the beer for AFTER the race.
Sam Gachupin LOL! I'd probably do the same at Mile 18.
Sam Gachupin 🤣🤣🤣🤣 sorry Sam! Hahahahaha
LOL. Hmmm, Beer (or any alcohol) while running, who would even think that's a good idea?! Maybe just smoke a pack of cigs an hour before too.
Outstanding. Heard the ibuprofen myth from other runners as well. Never thought it was a good idea. Props for you are my sunshine!
Some very high quality tips for sure! Keep up the great work guys!!
Always look for your videos. Info with a smile! I love running on an empty stomach. Easy to do at 6am on training runs, but need to practice eating small for when the races start at 9am or later.
What a nice thing to say, thank you!! I try and keep it happy. No one likes a mean teacher, am I right? Lol. I'm with you - It was easy to run on an empty stomach first thing in the morning but I couldn't handle any food or liquids for longer training or races. I had to force myself to start small and build up. And I'll tell you... it made all the difference. I can now comfortably drink 5-8oz per hour on the run and even eat small bites of a Picky Bar or UCAN bar or energy chews. I did have to learn the hard way how much was too much... but better in training than on race day.
Thanks for this, I've got a race next week and it has made me think about the nutrition preparation, plus helping out a friend doing her first 10k next week as well. I did have to smile when you mentioned the G.I. issues, I do remember doing a marathon just after some dehydration issues, mile 18 was a scary one as I had passed a toilet stop the mile before, let's just say it was a false alarm and one of the funniest sighs of relief I've ever had. Thanks again for the video Elizabeth. (more singing)
Jasper - you're the best. How did your race go? I'm glad I got you thinking about this stuff before the race. Better to go in prepared, right? As for your Mile 18 issues... been there! I feel like there should be a sticker or tshirt or hashtag #Mile18Blues because it happens to so many people.
Hi Elizabeth, the race went ok, I've realised that I had a groin strain that is preventing me from getting fast times this year, but I know my fitness is getting back there and my recovery time is back to normal, especially with all of these tips, plus I do have a friend that has just started running and taking all of these tips and set up post race packs. But that #Mile18Blues T-shirt, that could definitely happen.
My favorite hydration product is dihydrogen oxide.
Same
Loosing sleep from carb loading happen to me the night before my first race. UGH. Then I spent the next day recovering with a fever cuz I had completely depleted myself of electrolytes. Thanks for the tips!
Super helpful! Thank you 🤙🏻 first Spartan race tomorrow!
I’m fat adapted. Ran my first Marathon last weekend (aged 51, 4hrs 22mins With 4630ft of elevation) fasted! I ate bacon and eggs for dinner the night before and didn’t fuel during the race. I was amazed at the majority of runners fuelling gels!! Crazy! From mile 19 to finish I was passed by 4 runners but passed 63! Clearly no sign of any bonk!
That's my strategy. I hope it's the way to go.
Your Info Was Very Helpful. Thank Yiu So Much
Glad you enjoyed it, Frank!
Really in depth. I love the info I got (I am not a runner, I'm a bodybuilder who is running my first 5k in years.)
I ran my first 8km race last weekend. I did heaps of spin bike training for cardio fitness, but it was all undone when I had the equivalent of 1 pieces of bread for breakfast. The last 3 kms was burning me bad, I was running on empty!
Definitely will learn from the experience. Nutrition was missing from my while paradigm!
We've all made nutrition mistakes, either during training or on race day, and it's certainly frustrating but you probably won't ever make that same mistake again! Always more to learn :)
I just completed my 1st marathon and it was difficult as I totally went out too fast and didn't hydrate properly.. I completed the event, but with so much struggle after mile 19. Thank you for these great tidbits in your video.. 👍
I feel you. I thought I was gonna die, but I crossed the finish line.
@@cmhardin37 I have since completed a ultra of 31 miles and a 50 miler last October, go figure....Those were challenging on another level.....👀
@@angeld7689 do you have any general tips for improving the length i can run? i’m a sophomore in high school and am hoping to run my first marathon before junior year but as of now the farthest i’ve ran is a 5k. i admire the work of an ultra and a 50-miler and I’m hoping I can compare to that one day!
@@thekrispaypickle8552 There are various plans online you can follow for building up miles. Hal Higdon has awesome run plans for any distance, you should check him out. I was only a 5 k runner myself and then I started going for 5 miles, I didn’t worry about my pace, as all I was working on was to build my stamina and mileage. I would say to challenge yourself to go further distances, even if you stop running, you just keep walking, and when you feel you can pick up and run again you go for it until you get to the disired distance.
covered everything important and useful!
I'm already tuned in yo
Thank you. Awesome video.
THank you!!!
Great tips first half marathon on Saturday!! So many nerves 😂
Thank you for all your tips! I am a diabetic and finding the right foods to eat before my runs are challenging. I often have to have a gel or a sugary drink with me just in case my sugar goes low. I would be very interested if you have any advices on nutrition for someone like me.
Perfect Farmers Blow in the background at 4:16.
I wish races started at 12 - 1 PM
I hear you! There is rarely a run that I get to before 10AM if I have a choice about how to spend my morning :).
Yeah? I wish they started at 5am lol
My race is at 6 pm tonight, of course it's just a 5k
12-1 pm would be WAY TOO HOT where i’m at, the heat index could easily reach 110 in early XC season.
Am I the only one who thinks this is the worst time?
Thanks for the tips!
You're welcome Dan, thanks for watching.
I start every run (including ultra events) in a fasted condition. If I'm going 15 miles or less, then I don't eat. If I'm going longer than 15 miles, then I begin to add calories at a rate of 500-700 per hour starting about 40 minutes into the run. It works for me.
I'm just stoked you have a plan that works for you. Nutrition is so highly individualized. I couldn't take in 700 calories an hour if my life depended on it. Haha. Stick with your plan and kudos for making nutrition a priority Adam.
I agree on the first part, haven't tried the second part but it totally makes sense.
what about the window before?(night before) what do you eat? are you fat adapted?
Same here, fasting.
About to set out on my first trail marathon! Couldn't go to sleep last night
Is water a hydration product
tap water: the businessmen's nightmare... cannot market that in a CZcams channel, but still a goot choice 90% of the time ;) Our ancestors did not go on the hunt with sodium pills, bolstered running shoes or a smart watch that constantly monitors 10 indices of fitness. Yet they were kinda sporty, compared to most of us...
THANK YOU! This will be a focus for my next race. I noticed what messed my GI up a bit last time was the amount of stress/excitement/anxiety leading up to the race. Perhaps discussing tips on de-stressing or addressing anxiety before and during the race could also be an interesting video!
I generally go into an event having eaten lightly a few hours prior, as some people have mentioned here I like my stomach to be pretty close to empty as it seems to help with calming queasiness and G.I. issues - fight or flight mechanism can be tough just prior to the race.
Tried a new hydration product whilst out cycling, 10 miles in to the ride had a drink. The fluid hit my stomach and it went no way 🤢🤮 had to stop cycling. Didn’t just have a bottle of water with me, lesson learned
Unfortunately, that's how we learn what doesn't work, right Shaun? I've had some epic fails myself over the years. I test everything on myself that I recommend to my atheltes, it only seems fair. Plus I'm curious on how my body reacts to different ingredients.
Your videos on race / pre-race nutrition are great. Hydration fluids upset my stomach, so I drink only water. But I totally agree with you regarding salt pills (I took 2 pills in a 10 hours race... And only when I felt that I needed them). Many foods are not good for me, train your stomach like you train your legs...know what works for you. Thank you for your advice!
I'm so happy you enjoyed the video! Thank you for taking the time to write a comment. I'm glad you've found what works for you. Let me know if there any topics you want me to cover on future videos :-)
You should look into Fructose Malabsorption. Try Nuun electrolyte tablets, they’re safe for fructose malabsorption and even full FODMAP and are the only thing my intestines like since I have so many IBS triggers.
"train your stomach like you train your legs". GREAT advice. Thank you!
Great Video!
Thanks for the feedback!
Thanks for the advice. Most books and experts won't even talk about gi issues. It's not very glamorous I guess. They prefer nutrition and hydration, for obvious reasons. The short answer is don't overeat the night before a race. As you noted, carb loading the day before isn't going to do anything for you except put you in a portapottie line. Same goes for over hydrating. But we all want to perform well so eating and drinking seem like a good idea. Simply put: You don't want to train like heck and then sabotage it with too much intake.
I really appreciate your comment and that you took the time to watch the video. I know I've experienced so many different GI issues over the years and wished I had someone or something to help. I think you summed it up perfectly in your last line... Just Dont Sabatoge Yourself!!
Agreed. I usually eat whole wheat pasta and brown rice, but not the week of the race. Only white race and pasta.
Good advice. Thank-you, I am so hooked, on caffeine, energy shots. With out them just feel to lazy to run five miles, don't know what other stuff has a nice pep me up before a run, need to get away from the caff, an shots. Like they say in moderation. Thank-you.
Thank you for watching and commenting. I'd guess you are equally as hooked on the sugar as much as you are from the caffeine in the gels. I'd recommend forcing yourself to start pulling back a bit with the gels on any runs less than an hour. You'll probably have a few weeks of feeling lower on energy, but eventually, your body will adapt and you'll be better for it. Moderation with the energy shots is cool- save them for longer or very important hard interval sessions and your races.
"Hydration product"?!?!
By that I HOPE you mean water, right?
Lol, I've never heard "salt" referred to as a "hydration product."
JH salt is sodium chloride. Sodium is an electrolyte that is essential for hydration and is lost while sweating. It is actually pretty dangerous to perform longer runs and drink only water. People have died by drinking too much water during or after a marathon without the other electrolytes in the mix. This is why Gatorade is a great product, not to mention the sugar in it- which is your bodies main source of energy.
Gatorade, Powerade, etc
@@bradyoakey8802 Rather than gatorade you can just use homemade rehydration solution. Water, salt, and sugar. I´ve also seen recipes with a little bit of baking soda and some lemon juice.
Thank you
Very helpful video and suggestions. I get a spoon of honey before long trainings or races and it really works, pure natural fuel. Greetings from Campeche, México.
Greetings Manuel!! We are so glad you are enjoying our content! Honey is nature's perfect fuel! ❤️ 🐝
Take Shilajit as an electrolyte/mineral boost and the Master Amino Acid Pattern 30 mins bevore your run. Magnesium Bicarbonate is also a recommended addition!
What do you think about using liquid ketones? I'd like your thoughts on using this for long runs or half to full marathons. Thanks.
Tricky subject - there have been a VERY limited number of studies on ketones (I mean quality studies). I think its something to look into IF you are following a keto diet and keep your body in ketosis the majority of the time. Most athletes do not do this. If they are going to work you have to be all-in so to speak. I've been following the research and I think they are making improvements in finding ways to develop and use them. I like to expirement, so if its something you're interested in, give it a shot. BUT don't do it leading up to your big race. Maybe test in the off season and then have a few months to get your body used to it. If you are looking for performance gains, there are better ways to do it.
Inpyn Nutrition thanks!
Don't re heat a tuna past a bake the night before a marathon - its re heated its not a light weight meal to run for 26 miles with...
Now I eat a 15" pizza the night before and thats light weight enough and packed with calories... and a Gel or two every 1/2 hour (well works well for me)
Stephen... I almost just threw-up thinking about a reheated tuna pasta. Oh my gosh. Lol. Pizza is a solid choice, my friend pro triathlete Lionel Sanders swears byt hat the night before.
Doing my high run days, I started with no preparation for my 100k days and felt depressed afterwards, I now rest and plan the day before. I was living on protein bars but have found its better to carb load for high cardio output days. Thanks for the info
@@user-qr5ef4cu1k Random anonymous nasty insults without citing scientific proof just makes you look like a d!(&.
thank you for your tips
Hydration, does Powerade works?
For anything half marathon or less no special meal prep or race nutrition is necessary as your body has plenty of glycogen. No need to eat race morning unless it helps calm you. I eat low carb one meal a day and am a coffee drinker, and I eat normally the night before with no breakfast race morning, just coffee, water, and some electrolyte solution. Only for marathon distance will I carry two gels (same brand I trained with) and might eat them after mile 18 or so just to put something on my stomach and give a little psychological boost. I will also take electrolyte tabs along the way. I used to overthink nutrition. I felt I had to eat race morning, do something special the night before, and eat a gel every 3 or 4 miles in a marathon. A morning 5k is now a cup of coffee and adequate pre-race hydration with no food until after. No GI issues and much less marathon nausea.
Wish I could make the full 26.2 distance with no nutrition. Only 2 gels is very little. You must train that way so works out good for you. I can't keep a fast pace without nutrition along the way yet. Thanks for your routine. Helps to hear what others do successfully.
Thanks! What kind if electrolytes?
Salt stick
Sounds like you have a pretty solid plan - stick with it if it works for you. I wouldn't say this formula will work for everyone though. Many runners can't stomach gels and some can take over 2 hours for a half marathon and will be better off getting a bit of food in their stomach an hour or so before the race. You are very smart to train with the gels that you are going to use on race day. SO many runners never do that (despite me reminding them). As for the psychological boost- there's even science behind that. Carbs actually do stimulate the serotonin levels and boost mood. Whenever my athletes say "I mentally stopped caring or just gave up" in their race... its ALWAYS a calorie thing, they need energy. Keep on running - you're doing great.
My favorites for hydration Michael - SOS Hydration, Precision Hydration, Skratch Labs and BASE Performance.
I liked the video other than the Carbo loading part that has my mixed up are you saying to increase the amount of carbs being eaten for the week or not? Because you saying you don't have to carbo load but that's the exact definition contradicting. Basically don't eat a big bowl of spaghetti and meat balls.
hi i am not familiar with any of the hydration product....can you recommend anything? how many kinds of hydration products are there in general? thanks! very good video!
I can suggest F2C Nutrition. I use Hydra and Glyco for training and racing. I also use the Pharma Greens every morning and the 3:1 for recovery. www.f2cnutrition.com
Hi Nel. Thank you for watching and I'm happy you want to learn more about hydration. Its pretty crucial for performance. My 3 favorite brands are: SOS Hydration, Precision Hydration and Skratch Labs. You can get all of those on Amazon. For lighter run days or an 'all-day' kind of hydration people like Nuun and you can get that at most grocery stores or Target. There are "sports" hydration produts, most contain around 300+mg of sodium per serving. That is what you want to use during harder or longer or hotter runs. Then there are "everyday" hydration products that have 100mg of sodium. You can add them to your water throughout the day to make sure you are maintaining hydration. They aren't mandatory but can be helpful, especially if you aren't great about drinking water or eating a diet with lots of minerals. Hope this helps. Let us know what you try.
"don't take anti inflamatory drugs"
I take them daily because of my chronic illness, does that mean that make me perform worse?
My doctors don't tell me anything and I am just getting more and more discouraged with running.
Everything in my body is trying to make me worse.
Bruh for swimming once I tried to not eat anything for a race for 2 days straight just cause and it was cancerous
carb loading only works after severe glycogen depletion. this allows for storage of double the amount of glycogen for the event. what most people are doing is fat loading. piling in the carbs when the glycogen stores are full only allows you to store it as fat. not helpful if you are not fat adapted.
If the race is 7am am I supposed to wake up at 4am to eat? Doesn’t make sense. I have covered 21 K distances early morning without eating something. Don’t see an issue there!
I don't have time to pop salt pills. I run the 200m and 400m sprints.
Breakfast : Oatmeal
20 minutes before hard run/race : 1 banana
During hard run/race : 1 gel every 30 to 45 minutes depending on intensity
After race : Treat yourself you deserve it !
eating 20 minutes before your race feels like a mistake
@@sidasdf I've been eating 1 banana 20 minutes before ALL my runs for many years now and i'm doing fine. Zero digestion issue. To each their own tactic :)
Yes it's only 1 banana, providing it's a ripe spotty banana and not a green banana it'll be digested in no time. The oatmeal will still be digesting though if it's proper oatmeal so not much point in the banana.
Porridge is too underrated!
Not a moment to soon. Thank you soooo much for posting this the afternoon the day before my 5k. I hope to get a PR of 18:00. Also, you guys should get me a jacket like coach Elizabeth's because I've been a fan for a year I think I don't remember but ya one for you fan? Or you can feature me, either works. I'm joking but you could if you want. Who is reading this btw? Love the Advice, Videos, Channel, and you guys. Till next time, bye.
Fabulous!! I'm so glad the video came out in time to help. How did your race go?
Just stick to your normal routine and food/amounts you know, if you start changing things the day before it's not going to help.
any help with cramping for ironman. everyone says salt, not working?
Hi man , Magnesium and Calcium will do the trick.
Cramping is mostly due to dehydration and muscle fatigue. If you hydrate the entire week before and are actually fit enough for the event then you shouldn’t cramp. Argument is that elites still cramp sometimes but that’s because they’re pushing themselves beyond their limits which just supports the over exertion theory.
Alyssa stfu
Reduce your caffeine intake before and during.
If you have IBS, don't eat onions the night before. Lol.
Is icy hot considered an anti inflammatory drug?
Jorge Alberto an easily accessible (Over the counter) Non Steroidal Anti-Inflamatory Drug (NSAID) is Aleve. I have to take it for Plantar Fasciitis and I haven’t noticed any of the side effects she mentioned. I don’t like take any drugs but with PF I have to.
is allergy medicine anti inflammatory?
First marathon....oh the carb loading...late night and 5am bus ride...
Take toilet paper with you. If you need to go to the toilet or bushes, it's nicer to put pants back on if you can clean yourself (because the toilets will not have any paper if it's an event with thousands of people). Just small plastic bag with some paper. It's super light and you can carry it even in your pants if necessary.
M Lourson Stops you doing a Paula Radcliffe bless her
Oh buddy... we've all been there at one time or another.
Your issue with salt pills ignores the fact salt pills are an alternative type of hydration product!
I stick to my plan on long runs over 8 miles hidratación is important on a consistant pace 👍🏻💪🏻🙏🏻
I'm starting to run again. In 2007, I ran my 1st marathon. On the 12th mile my left thigh started cramping to the point that my leg would not move. I tried to to run after a couple of minutes but the cramp would come back. After going through that 3 times I decide to walk the rest of the way. There was no way I was quitting that race. I spent to much time training to end up quitting. I often wonder if coffee at breakfast was a bad idea. BTW not once through training did I cramped. It was some what disappointing. Any thoughts?
Sodium, potassium and magnesium help cramps. Caffeine depletes your magnesium. Caffeine also makes you go harder than you normally would. Try taking a good magnesium supplement and add more sea salt to your water.
You said not to carb load then you said to do it just in a different way. To load is to increase the amount you need to prepare for time that you need large amounts. By doing 70% over 60% for calories. doing it a week out you would have 40%-70 more carbs then normal so did you not just carb load.
You say not to carb load but from what you shared it sounds more like don't over eat because that would stress you body making it process it especially since it has a limit to how much it can process in an hour.
Nooo carb loading is the worst thing you could do for... Pretty much anything healthy! Just look up any success story from athletes who switched to keto after having tons of issues while eating carbs, both with general health and poor performance
Honestly my best athletic performance was when I ate berries, yogurt and chia with granola.
My race start at 7am, so should i eat at5? -
Robin Stone Two hours is my magic number. I eat two blueberry scones two hours before. Good luck
At 7am your still digesting last nights meal so no. Maybe a ripe banana but that's all, then just fuel with gels etc. during if you aren't very fat adapted.
Click on this because I thought it was Brandi love in the thumbnail 💀
"white rice" , if anyone ever reads this , make sure it's Jasmin rice .
Why Jasmin rice? What about short grain Sushi rice?
STRESSS
I cannot get why people take drugs in amateur sports for 2 reasons: 1) no one cares about you running a minute slower or faster 2) it is your body you destroy, and it does things (pain, exhaustion, ...) for a reason. Maybe the answer to all of this is called "clever pharma marketing".
All great advice but I disagree with the salt pills comment. Since I started supplementing with Sport Legs before and during long events I have way fewer leg cramping issues and shorter recovery time after really long runs. Sport Legs capsules aren’t just salt, tgey include magnesium, lactate which supports muscle function and calcium and vitamin D. Im 54 and this has really improved my ability to get through long events, along with proper hydration nutrition.
Before my run, I have a cup of plain instant coffee and two cigarettes
Here’s the Top 10 mistakes: #1-10 are all blended together, there ya go! In summary, don’t do too much, don’t do too little, do do the wrong things and just do what works for you.
Running 1 km for 1k views would be 100km for this video.
Salmon ....?
Easy to digest?
Some people excrete more salt than others, so they will need more.
You don't really need to carb load has to be some of the worst advice I've ever heard... You are asking for energy depletion. Respectfully
I think drinking the hours before the marathon is a terrible mistake
You will want to pee every 15 mins, and specially just before the race
I definitely disagree - if you time it correctly you should be able to go to the bathroom before the race starts. Better to go in hydrated than thirsty or underhydrated. Its al individual though so maybe if you are the type that has to go a lot, give yourself 2 hours and drink less... but drink something.
Go vegan!
Thank you
THanks for watching!