I got sunburnt after running early in the morning :( Hope coconut butter will help. :) #sunburnt #running #sunnyday #summer #me #coconut
I’m made of belief not barriers
Say HELLO to my new baby!
What to eat on race day
You don’t need to carbo-load for a 10km race run in about 60 minutes – all your nutritional needs should already be met. So follow your moderate to high carbohydrate diet until two days before race day. The day before race day switch to a low-fibre diet (white bread, white rice, low-fibre cereal) and avoid very spicy foods – and dairy if necessary.
On race day, eat a light carbohydrate meal or snack about two hours before the race, like cereal or porridge with low fat milk; or toast with jam or honey. If you’re not hungry, have a liquid meal replacement. You shouldn’t eat or drink anything that you haven’t tried out before. And drink some fluid with your pre-race meal so you start the race well hydrated.
Once you’ve warmed up and stretched, have about 300 – 500ml of cold fluid about five minutes before the start of the race. If it’s a hot day and you’re running 10km in more than 60 minutes, you might need to drink about once during the race. Make sure you drink enough fluids after the race, and enjoy a salty snack.
Entering the race
If you want to avoid registration queues, get to the race at least 45 minutes before the start. This will give you time to find parking, and go to the toilet, if you’re the nervous type.
If you have a Temp license, pin it to the front of your vest with the safety pins provided.
Go to the start
Start the race middle- to near-back otherwise you might be ploughed down by enthusiastic elite runners who start at a cracking pace.
Running the race
Start at a comfortable pace, and try not to rush off because of all the adrenaline flowing. You’ll tire and run out of steam too early.
There will be a couple of refreshment tables on the run. Feel free to walk and take a drink (and catch your breath), before you head off again. Some runners drink and run – see how you feel.
Save enough energy so that you can run down the finishing straight and cross the line with head up high. What a feeling!
The idea of ‘race day’ can be pretty daunting for newbies, so we’ve gathered some advice from a few seasoned runners.
Don’t worry about finishing last
Nearly everyone worries about coming last, but it’s probably not going to happen – especially if you’ve prepared.
Choose your clothing carefully
Wear what you’ve trained in so you know it works. The rule is ‘nothing new on race day’, and that includes your sports bra, socks, shoes and running shorts.
It’s your first race so you don’t have a personal time to beat. Just focus on getting through and finishing – and most of all, enjoy it!
In the days before a race, vary your diet with nongrain carb sources, such as fruits and starchy vegetables, to benefit from a wider range of nutrients.
1. Decide that you want to try jogging. Don’t over think it. You can always go back to walking tomorrow if you don’t like it.
2. Focus on the reasons why you want to become a runner or jogger. Some good reasons: improve your cholesterol, improve your body shape, lose weight, feel better, gain more energy for daily life, etc. Whatever your motivations are, write them down and post them where you will see them every day. This will be very helpful on the days that you don’t feel like running.
3. Fail-Proof it. Create a time in your schedule when you’ll be sure to have the ability to do this. For me it means mornings. If I wait until later in the day, then my energy is lower not to mention all the other activities competing for my attention.
1. Get the OK from your doctor. Have an annual checkup where they check your heart. Don’t skip this part. You don’t want to have a heart attack when you’re trying to become healthy. Find out what is an OK level of exercise for you. And while you’re at it, get your cholesterol tested so that in 4-6 months you can go back and see the wonderful improvements you will have made!
2. Just do it. Don’t wait to feel energy or to feel like you’re in the mood. Just put on your sneakers, bring your mp3 player (or not), and go!
3. Start slow. Try very slow. In track we used to call it the “Buffalo Shuffle.” Run at whatever pace that allows you to go the farthest distance possible. On day one, maybe this will only be a quarter or half mile. That’s totally OK. You will be so much more likely to stick with it if you start small and build a little bit each day.
4. Distance. Go as far as you can comfortably go and then turn around. Don’t pay too much attention to your watch. If you need to walk a little and then start jogging again, do that, but if you can keep going slowly, that’s what you should strive for.
5. Increase distance each day. Each day, pick a new landmark that is past where you went the day before. Use that as your turnaround point. And then the next day, go yet a little further.
Restoration & Support
1. Stretch after exercise. Take 10 – 15 minutes after jogging to stretch. Stretch your calves, hamstrings, quads, hips, and upper body too.
2. Rest your body. Take at least one day off per week. Eat a super healthy diet that gives you the most energy while helping you achieve and maintain a healthy weight. Get enough sleep each night so that your body can make the repairs and build the tissues that will make you stronger tomorrow.
3. Buddy up for support. Find someone to run with or join a running group.
4. Advice for the tough days. There will be days where you really don’t want to run. Unless you’ve got an illness or an injury, do this: make a deal with yourself that you will run for at least 5 minutes. That’s about how long it takes for the endorphins to kick in. Once they do, it will be much easier to continue. And of course when you’re done with your run, you will feel so glad you did it!
5. Remember: You Can Do It! Repeat simple positive affirmations in your head even when they feel like they are not true. Over time they will become true. Some examples:
- I can do this!
- Everyday I get better at this!
- Running becomes easier for me each day.
- This is so healthy.
- My body is becoming stronger with each step.