With hosting the Keeping Up With Jones’ 5k, I’m always interested in sharing great information that will help everyone do their best and have fun. In the following Runners’ World post, Pamela Nisevich Bede, M.S., R.D. covers the important issue of fueling up right before and during the race.
Is Carb Loading Important?
People often ask if carb loading is as effective for a 1/2 marathon as it is for a 26.2 race. Since most of us take longer than 90 minutes to complete a half-marathon, it is important that you carb-load in the days prior to the race. You can carb-load in as little as one day, but to prevent carb fatigue and the worry of “Am I taking in enough?” aim to start two to three days before the half-marathon.
How to Avoid Running Out of Fuel During the Race
When you are running for fewer than 75 minutes, you can usually rely on water, sports drinks, and your body’s own glycogen stores to carry you along. Any longer, and you will begin to deplete those stores. Your muscles run out of fuel, and your body — not to mention your attitude — starts to drag. Consuming carbs mid-run can keep your blood sugar steady, so you don’t crash and burn.
Don’t Be Afraid of Race Fuel
New products coming out every day. If you’ve tried a product in the past that didn’t sit well with you. If that’s the case, know that try different products and brands. For ideas on the many different fuel options available, check out this post on energy gels and this post on alternatives to energy gels.
Good Luck and Have Fun!
Our goal is to make sure everyone who participates in the Keeping Up With Jones 5K and the Gulf Coast Half, has a great time, safely. If, you’ve registered, thank you and best of luck! I’ll see you out there at the finish line Below you’ll find more information about Keeping Up with Jones 5K!
About Keeping Up with Jones 5K Benefiting Louisiana’s Methodist Children’s Home
Thank you for considering joining Jones Physical Therapy in raising funds to support Louisiana’s Methodist Children’s Home. Louisiana Methodist Children’s Home provides treatment services for children who are unable to live in less supportive settings such as family, foster care or group homes. Their vision is to provide the highest quality of care to Louisiana’s children and families by offering holistic services which promote personal growth and wholesome family life.
