herald

Tuesday 17 October 2017

How to fuel up and keep hydrated before the Dublin Marathon

Water -- key to weight loss
Water -- key to weight loss

Prepare yourself before a big race by taking the following steps.

1 Eat a big bowl of porridge, including honey, raisins and berries of all types, at least two hours before the race.

2 Giving yourself two hours before the race will also give your body a chance to digest and then eliminate the food.

3 Don't drink gallons of water during your race - the more you sweat, the more electrolytes are lost, so put electrolytes in your water. Sweating pushes the sodium from the body, and excessive sweating will overload your body with water, causing the muscles to cease up, including the heart.

4 A friend of mine collapsed just two miles from the finish line with muscle seizure due to overloading with water.

5 It's not a good idea to have a deep massage the day before the race as muscle can become too relaxed, with lactic acid being released into the system. After the race, yes.

6 To avoid blisters, rub Vaseline over your toes, heels and ankles, and wear good cotton socks - this simple tip will help you avoid discomfort from friction burns.

7 Skin rubbing together causes chafing, which can often become more serious. A little friction cause the skin to become red, hot, and inflamed and in some cases causes bleeding. Wear proper shorts, use Vaseline or Sudocrem on the inside of the legs and nipples and if you bleed use antiseptic cream.

8 Remember that the great athletes like Eamonn Coghlan, Sonia O'Sullivan and Derval O'Rourke, stayed on a good healthy eating plan, so eat healthy, good fruits and good carbohydrates, such as bananas, porridge, good pasta and good brown bread.

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