RUNNER's WORLD TRANING TIPS
Runner's World has teamed up with runDisney to share some insights for the upcoming 20th Anniversary Walt Disney World® Marathon Weekend. This week tips include general guidelines for fueling for your run, handling a side stitch and how to properly make up a missed training run.
- If you're new to running in the morning, a few steps can make getting out of bed easier. The night before, eat slow-digesting carbs like broccoli, beans, and lentils. Set your automatic coffeemaker to brew before you wake. Shut-eye is important, too. If you're constantly waking up feeling exhausted, it's a sign you aren't getting enough z's. Turn off the computer and TV at least 30 minutes before you hit the sack. Lay out your clothes for your run, and if you use a music player and GPS, make sure that they're all charged up the day before. As soon as you get up, go into a lit room. The bright light on your eyes signals the body to stop making melatonin, the hormone that makes you sleepy.
- If you're struck with a side stitch while running, slow down and change your breathing pattern. Take quick, shallow breaths for a minute or two, then switch to deep breaths for a minute. Keep running slowly for another quarter to half mile. If the pain doesn't subside by then, stop, get off the road, and stretch, bending to the side opposite the stitch.
- Once you've been running for longer than an hour, your body starts to use up its glycogen stores, limiting fuel for your muscles and your brain. Having 30 to 60 grams of carbs every hour after the first hour you're out can improve speed and endurance. Try an energy gel or 16 ounces of sports drink.
- If you have to miss a run or cut a workout short, don't accelerate the pace and distance of your remaining workouts in an effort to "catch up." That's a recipe for injury. A few missed miles won't make or break your race. Stick to the plan as best you can, and don't be afraid to reset your racing goals if necessary.
Over the next few weeks, Runner's World will share additional training tips on the runDisney Blog featuring tips on tackling the Walt Disney World® Marathon course and Goofy's Race and a Half Challenge, nutrition, safety and injury-prevention.