By Jody Genessy
“Motion is lotion” is a popular saying in physical therapy (PT) circles for a good reason. Movement offers a wide variety of benefits for your physical and mental health.
Here are 14 running nutrition, race-day fueling, and recovery tips from Doctor of Physical Therapy students Sarah Kraut, Ashton Hansen, Leslie Ramos, and Nick McMillan as shared on Rocky Mountain University of Health Professions’ “Pulse” podcast:
1. How Much Protein After a Long Run
Refueling your body with at least 20-40 grams of protein within an hour of a hard session or long run can kickstart muscle repair and minimize soreness. Kraut recommended upwards of 60 grams. “That’s just going to help you recover better,” she said. “The better you recover, the better you’ll perform on race day.”
2. Why You Should Never Try New Nutrition on Race Day
On your big day, try to stick with the nutrition routine you practiced in training runs or you risk unwanted GI stress. “Definitely don’t try anything new,” McMillan said. “There’s no reason to change up something that’s been working.”
3. Should You Practice Bonking in Training?
Bonking is unpleasant but doing it intentionally by purposely running without carbs on a long training day can help your body adapt to more efficient use of fat, build mitochondria, and delay hitting the wall on race day. Do this with caution, though.
4. How Often to Take Gels While Running
Try to fuel yourself with gels or a carb nutrition source of your choice every 15-20 minutes or about every two miles to stay on top of your body’s needs. Pay attention, too. Craving salt? Your body might need electrolytes. If you’re hankering for sweets or citrus, it might need more carbs.
5. How to Carb Load Before a Race (Without the Pasta Bloat)
Although stuffing yourself with spaghetti the night before a race always sounds fun, your body might perform and feel better if you gradually carb load instead. It takes several days of higher carbs plus balanced protein to build up glycogen stores.
6. Electrolytes vs. Water for Runners
Drinking water is great, of course, but your body needs electrolytes to help replenish what’s lost on sweaty runs and in hot conditions. Add salts and electrolytes to your water or consider a drink like Pedialyte to keep your body properly hydrated. This will help your nerves, muscles, and bone function. Drink plenty before, during, and after your runs.
7. Dynamic Warm-Up Before a Run
It’s helpful to get blood flowing, your heart rate up, your joints loosened, and your muscles warm by doing dynamic warm-ups and/or walking for at least five minutes before running.
8. The 3:1 Build-and-Recovery Cycle
Scheduling a rest or recovery week after three weeks of progressive overload is a great way to help your progress and adaptations stick. Your body repairs itself and builds muscle while you rest.
9. What to Do Immediately After You Finish a Race
As soon as you pass the coveted finish line, be sure to keep moving for 10-20 minutes. That’s also a good time to consume electrolytes, maybe some chocolate milk, along with a snack that ideally has protein and carbs.
10. How Much Sleep Do Marathon Runners Need
Aim for about nine hours of sleep when marathon training. Good news: Sleep truly is one of the best training tools.
11. Does Putting on Running Clothes Help You Run?
Sometimes, it’s a good idea to put on your running shoes and shorts so you’re motivated to hit the road or trail.
12. When to Replace Running Shoes
You don’t want to wear out the soles of your shoes. To maximize your peak performance and to prevent foot and leg injuries or stress, try to replace your shoes every 300-500 miles.
13. Cross-Training When You Don’t Feel Like Running
Sometimes your body and/or mind just doesn’t feel like going for a run, and that’s perfectly okay. Mix things up on occasion by taking a walk, biking, or doing yoga. A periodic break from running can help you keep your love for the sport.
14. Why Comparing Your Pace Kills Running Joy
Remember, the last finisher still gets a medal in races. While it’s worthwhile to set and pursue goals, keep in mind that you’re competing against your former self. Don’t feel down if you’re not as fast as others. As President Theodore Roosevelt famously said, “Comparison is the thief of joy.” And running can be a great source of personal pride, fitness, health, and joy.
