I have been hearing about the Indy Mini Marathon all week from my roommate who is running it for the third time. Those final 24 hours (or final 168 hours for my friend) before the big race are always filled with nervous anticipation, especially if it’s your 1st time. All the ‘what ifs’ fill your head like what if I cramp on the run? What if I forget my something I need? With all these thoughts flooding your head, there’s another critical component to your final countdown to the gun – what do I eat?
The truth is, there is not one menu which is a perfect fit for all athletes, but there are some general rules which everyone can use as a guide during the final 24 hours leading into your race.
Chocolate milk is a great food/drink to replenish your body after a tough workout. Chocolate milk contains both carbohydrates and protein that are important for an athlete’s health; carbohydrates in milk fuels muscles after exercise, and protein helps maintain healthy muscles. From bone building to muscle strengthening, the nutrients in chocolate milk provide a variety of positive health benefits.
Milk also provides calcium, phosphorus, vitamin D, vitamin A, riboflavin, vitamin B12, niacin and potassium — it’s also 90% water, which helps replace fluids and rehydrate the body.
- Calcium, vitamin D and phosphorus help promote, maintain and build strong bones.
- B vitamins help to convert food to energy to fuel working muscles.
- Potassium helps with fluid and mineral balance and helps muscles contract
To answer some of your other questions here is some of Michael Smith “Smitty” from Runners Forum (a pro at races) tips for a Great Mini Marathon:
Smitty’s Tips for a Great Mini Marathon!
Mini Marathon Morning:
- Breakfast – Eat what you’ve always eaten throughout your training.
- Arrive early! Allow plenty of time for traffic, parking, warm-up, visiting with friends and finding your correct starting corral!
- Warm up. Do some light jogging or walking to get your heart rate up and ready for the start.
- Visualize Your Race. What is your goal pace? Where will you see friends and family on the course?
The Mini Marathon Start:
- Start slowly! Your first mile will be faster than you think. With 13.1 miles to cover, you’ll finish faster if you start slower.
- Drink early and often! Hydration and energy replenishment is important for a half-marathon. Consume calories (Gel, banana, Gatorade, etc.) every 45 minutes.
- Listen to your body. If you’ve gone out too fast, slow down and regroup your breathing.
- Stay alert! Be aware of potholes, grates, rocks and cones on the course.
- Tangents. The shortest distance between two points is a straight line. The course was measured this way!
At the Finish:
- Smile! Everything you have trained for is complete! Great job!
- Refuel. The Runners Forum tent in the finishers’ area is stocked full of food and refreshments for you! And look for the Chocolate Milk Tent handing out ice cold chocolate milk
For more great tips – Visit: http://www.runnersforum.com/mini_marathon_tips.html