Community

The benefit that strikes out is the community aspect of racing. Racing brings the running community together. I am an introverted person, and I love my solo runs, but races are the perfect way to be surrounded by like-minded people, even for someone like me. Fellow runners in my race corrals have taught me so much about racing. From the marathon expo to the finish line, the support and camaraderie of runners is like none other. Races are like big fitness and running parties.

Motivation

I love the motivation that a scheduled race gives you. The date on the calendar is an excellent way to set a timeline for your running and fitness goals. For me, goals of running with a friend, setting a personal best, or just finishing strong are great for a confidence boost. After achieving the goals for a particular race, I am motivated to set the bar higher for the next race.

Structure

One of the best things about race training is the discipline and structure. I am a pretty self-disciplined person, but life happens; yes, I am talking about kids, work, and home. These things get in the way of exercise schedule quickly. Running with an aim, like a future race,  will help you put various runs on your calendar and motivate you to prioritize your running workouts. You will be able to gauge your progress with structured running.

Challenges

Racing always comes with challenges, managing the training schedule, staying healthy and injury-free, or a hilly course. I like to embrace challenges because they push me out of my comfort zone. I want to do more, push harder, get tougher, and races give me ample opportunities to do just that.

Travel

Racing is a great way to travel around the states and worldwide. I know a few athletes who have run a marathon in every continent of the world. Many runners set to complete the fifty-state challenge and go around to see all fifty states. What better way to explore a city than racing in it? It’s a perfect opportunity to explore the state and turn it into a runcation.

You can reap all these benefits from racing. Try putting a race on the calendar this spring and see where it takes you next. You might get hooked on racing and running.

The post Why You Should Put a Race on Your Calendar NOW 0 (0) first appeared on Tone & Strengthen.

Here are five rules of nutrition when in marathon training mode!

Eat for your metabolic needs- Running is a high-calorie-burning exercise. On a typical long run, runners can burn up to 100 calories a mile. If these calories aren’t replaced, the runner will be in a calorie deficit. A runner in a calorie deficit will begin to break down muscle to compensate, which is bad news. The primary fuel for marathon runners is carbohydrate. According to research, athletes should consume 3.0 – 4.5g per pound of bodyweight of carbs, 0.7 – 1.0g of protein, and 0.5g of fat on training days.

Nutrient Timing- Nutrient timing is vital for training. Pre-run and post-run nutrition can enhance performance. Eat an easily digested carb with some protein-like bagel with peanut butter or banana approximately 30 to 40 minutes before a run. After the training session, replenish your body’s carbohydrate and protein stores with a protein smoothie within 30 minutes. The post-workout window is critical because that’s when your body is most responsive to nutrients.

Hydrate- Hydration is key to avoiding muscle cramps and fatigue. Body temperature rises while running, and hydration regulates body temperature. Knowing your sweat rate will help you understand your hydration needs. A good way to gauge sweat rate is to weigh yourself before and after long runs. Weight lost while running is the water weight that needs to be replaced during and after the run. As a rule of thumb, try to take two to three sips of water every 15-20 mins during a run.

Practice Fueling- Fueling during the race determines the race performance as much as weeks long training. To dial in race nutrition, practice, practice, and practice. Find what your body can digest without any issue and stick to those foods. Long runs are perfect for simulating race conditions and practicing nutrition. Pro tip – first, try using the gels, electrolyte drinks, and food items that will be available on the course. If they don’t suit your gut, then experiment with other options. According to research, 30gms – 60gms of carbohydrates consumption per hour is recommended during a race.

Race Day Nutrition – In the weeks leading to the race, you want to increase the carbohydrate intake. Yes, carb loading isn’t a myth. The increased carb intake will fill up your glycogen stores. Race day is not for trying something new! It’s best to leave experimentation to training runs at least four to six weeks out from race day. Eat a familiar carbohydrate-heavy breakfast two hours before your start time. Focus on hydration and fueling during the race. Try to drink water every 10-15 minutes and take carbs every 30 – 40 minutes. With a solid and tried race-day nutrition plan, you will be propelling forward during the race.

Marathon training nutrition doesn’t have to be difficult, but it is a critical component of training. Following a nutritious eating plan during the training period and practicing sound nutrition for race day will help you cross the finish line in your goal time.

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