Training Advice

FUEL UP: Herald Sun / Citylink RUN FOR THE KIDS

THE Run for the Kids is only three weeks away, so now is a good time to think about what you should eat leading up to the event.

It's important to try your pre-race meal at least once before the big day.

Use your last long run to try your night-before meal and your pre-race breakfast.

Sometimes certain foods will not sit well in your stomach and, for whatever reason, will cause stomach cramps, making for a very uncomfortable day at the office.

It's better to find out what those foods are before the race.

TWO TO THREE DAYS

BEFORE THE RACE

Modified carbohydrate loading

This sample meal is high in energy and carbohydrates. It is more suitable for males.

Females should stick to the same constant feeding format, but eat less.

This eating format is ideal for preparing your body to start the half-marathon with an optimal carbohydrate reserve, but I would strongly recommend you test this eating plan before competition, say, two or three days before a long run.

You can learn from this and make your own personal modifications.

Never try new dietary protocols on race day because this could lead to gastrointestinal problems, a constant need to urinate, flatulence and even diarrhoea.

Nutrients a day during carbohydrate loading:

• Energy: 17,800kJ (4259 calories)
• Carbohydrates: 75.6 per cent (778g)
• Fat: 10 per cent (47.9g)
• Protein: 14.4 per cent (147.7g)

DAILY MENU

PRE-EVENT MEAL

Once again you will need to practise eating breakfast before one of your longer training runs. Choose one of:

• Pancakes with honey or syrup
• 2-3 pieces of white bread with jam or honey
• Muffins or crumpets and jam or honey
• Banana sandwich
• Sustagen
• Canned spaghetti on toast

DAY BEFORE

Eating a decent-sized bowl of pasta for lunch the day before a race is a good idea. A tomato-based sauce is best.

For dinner have something light, such as a chicken or beef salad.

Carry a bottle of water around with you the day before. Constantly sipping on it will help you start the race well hydrated.

Remember, that before the race your urine should be straw-coloured.

EATING/DRINKING DURING COMPETITION

In any road race there are water stations every few kilometres - use them.

Staying hydrated is important, but once again practise drinking during training to learn how much you need. Too much may result in the need to seek a toilet during the race.

Great-tasting sports gels may be of benefit, but don't overdo them. If your nutritional preparation has been sound, save these for longer distances.

RACE PACE

Sticking to the right pace is the best way to make sure you finish the Run for the Kids feeling fresh, writes Daniel Hoy

ONE of the keys to having a good run is being able to hold your pace from start to finish.

Holding yourself back at the start of a race is very difficult. Your adrenalin is pumping, you feel fresh and you are raring to go.

Most of the time you are able to take a deep breath and keep yourself under control.

Now imagine you are standing on the start line for the Herald Sun/CityLink Run for the Kids.

The excitement generated by 30,000 runners is difficult to control, but if you want to run a PB, it's important to make sure you do.

The best way to do this is to decide on a time you want to run, then know the time you need to reach each kilometre.

Ballarat marathon legend Steve Moneghetti says: "In a marathon nothing is worse than hitting the wall. It's important to make sure you have enough in the tank to finish.".

PACING TIPS TO ACIEVE YOUR GOAL

• THERE are markings every kilometre of the 14.14km, so be sure you pay attention. If you reach the first one or two early, drop your pace a little.
• WRITE your pacing times on your hand with a felt-tip pen. This will help remind you what time you want to run each kilometre.
• WEARING a watch will help you keep track of the time.
• IF YOU have a heart-rate monitor, be sure you know your maximum heart rate. If your heart rate starts to approach its max, drop your pace off a little.
• TRY to leave a little in the tank for the last few kilometres. You'll be surprised how much time you can save if you are in a position to finish strongly.
• MOST marathon world records are negative splits, which means the runners run the second half of the race faster than the first. So holding something in reserve is important.

HOT TIPS

Summer heatwaves are making it increasingly difficult to exercise. Daniel Hoy tells you how to beat the heat

IF YOU are a week into the training program for the Herald Sun/CityLink Run for the Kids, you have probably noticed two things.

One: the first week of a training program hurts.

Two: it has been hot, damn hot.

Victoria has sweltered in recent weeks, and it shows no sign of letting up.

This means you may find yourself doing most of your R4K training in the heat.

So it's important to know how to prepare for the hot conditions to avoid heat illness.

Sports physician and Sports Medicine Australia (Vic) president Dr David Bolzonello says: "Being active in hot or humid conditions can lead to heat illness, which can have serious consequences.

"Though regular exercise is important to stay healthy, those exercising in hot or humid weather should take certain precautions and be aware of how to decrease the risk of heat illness.

"Factors that increase the risk of heat illness include lack of fitness, a history of heat illness or heat intolerance, heavy clothing, dehydration, high exercise intensity, lack of acclimatisation, high air temperature, high humidity, illness and medical conditions.

"By understanding these risk factors, heat illness can be better avoided."

For more advice on how to reduce your risk of heat illness, download the Beat the Heat fact sheet at www.smartplay.com.au, email smartplay@vic.sma.org.au or ph: 9674 8777.

PREVENTION TIPS

SMARTPLAY, Sports Medicine Australia's injury-prevention program funded by VicHealth and the Department of Planning and Community Development (Sport and Recreation Victoria), offers these tips:

• TIMING OF ACTIVITY: Schedule your activity to avoid the hottest part of the day. Try exercising in the early morning, late in the day or in the evening. Also take rest breaks.
• CLOTHING: Dressing for warm conditions should allow for easy evaporation of sweat from the skin. Clothing should be light-coloured, lightweight and loose-fitting, and provide protection from the sun.

  You should also remember to wear sunglasses, a hat and 30+ sunscreen. A non-oil-based sunscreen should be used because oil-based sunscreen can block the skin's pores and affect sweating.

• ACCLIMATISATION: If you are competing in a team sport, acclimatise to the heat before competition starts, particularly after long periods of cool conditions, or if you are travelling from cool to hot climates. In hot conditions, reduce the duration and intensity of your warm-up to minimise an increase in body heat and temperature before exercise.
• MEDICAL CONDITIONS: If you have recently had a high temperature, infection, diarrhoea or vomiting, you should not do strenuous exercise.

  If you have a medical condition such as asthma, diabetes, heart problem, epilepsy or obesity, are taking medication, or are pregnant, you may have difficulties exercising in the heat and should seek advice from your doctor.

• HYDRATION: Fluids (water or sports drinks) should be consumed before, during and after exercise to reduce the risk of dehydration.

• Dehydration causes a decrease in performance and contributes to fatigue, which may lead to heat illness in hot conditions.

  Drink at least two to three glasses (500ml) 30 minutes to an hour before exercise, one glass (200ml) every 10 to 15 minutes during exercise and enough to fully rehydrate after exercise.

• CHILDREN AND HEAT STRESS: Children are at greater risk of developing heat illness than adults because their bodies respond less efficiently to heat, they feel hotter and have greater difficulty ridding heat from their body.

• IDENTIFY SYMPTOMS: Be able to identify heat-illness symptoms.

  Symptoms include light-headedness, headache, fatigue, dizziness, nausea, no sweating, obvious lack of skill and co-ordination or unsteadiness, confusion, aggressive or irrational behaviour, altered consciousness, collapsing and/or ashen-grey pale skin.

IF HEAT INJURY STRIKES

• LIE the person affected by heat down in a cool place
• RAISE their legs and pelvis to improve blood pressure
• LOOSEN and remove excess clothing
• GIVE them water
• COOL them by wetting their skin and fanning them
• APPLY wrapped icepacks to their groin and armpits
• IF THEY don't improve, seek medical help

TOP 10 TIPS

CHRISTMAS is over and so is New Year’s Eve. The Run for the Kids is the perfect way to motivate yourself to give your body a revamp after Christmas.

The event is just three months away and an excellent goal to work towards. Marathon legend Mona offers these tips to get you moving:

1. You should exercise at least three times a week for at least 20 minutes.
2. Get a check-up from your doctor to gauge your health.
3. Write down what exercise you do. This will keep
you motivated.
4. Plan to do the exercise in the morning because it allows you to fit it in more easily and also starts your metabolism for the day.
5. Train with a friend or pet. They will help to ensure you do it.
6. Take a drink and/or energy bar with you to keep yourself hydrated and energised.
7. If you must train alone, use music. It helps motivate you and time seems to pass faster.
8. Train on a similar path to R4K and measure its length so you can monitor your progress.
9. Wear a hat and protective clothing because we live in a hot, dry climate, making us prone to sunburn.
10. Above all, have fun. If you don’t enjoy it, don’t bother.