9 March 2017
It’s the Bath Half Marathon this weekend and we know there are plenty of BS7 Gym members who are taking part. To help with last minute preparations, we have put together some helpful training tips to make sure your race is a success!
Two or three days before: Switch to high-carb diet
- 80% of your diet should be carbohydrates (rice/pasta/potatoes) but don't forget the protein.
- If you can, split your food into five or six meals and snacks throughout the day.
Night before the Bath Half Marathon: Don’t stuff yourself.
- Dinner should be quite small but carbohydrate heavy, still including protein.
- Eat earlier so you have plenty of time to digest your dinner throughout the night.
Morning of the Bath Half Marathon: Don’t skip breakfast!
- With the Bath Half Marathon starting at 11am. We advise to eat three hours before the start of the race.
- We recommend eating 150g of carbohydrate, a bagel and yoghurt or porridge.
- Remember to stay hydrated.
During the Bath Half Marathon: Water and glucose sachets.
- Staying hydrated and keeping your blood sugar levels up are crucial to performance. Jelly sweets are a must!
- Pick up water before you need it.
- Grab a glucose sachet at 5 and 10 miles.
After the Bath Half Marathon: Rest, re-hydrate, re-fuel, repair
- A half marathon is never easy, so you will likely feel tired, but to avoid any excess muscle soreness and stiffness:-
-Take on water some straight away.
- Stretch.
-Grab something to eat about 30 minutes after you finish the race, carbohydrate heavy to replenish stores and protein to repair muscles.
Most of all, enjoy it!