32 days and counting until the much-anticipated LA Marathon! Are you making the necessary adjustments in preparation for the big day? I have already given some pointers about pre-marathon nutritional and training programs; however, I thought I’d speak a bit about how the body functions DURING a 26.2 mile race while under constant pressure and exertion. Whether you are a marathon veteran or rookie, your body will undergo an extreme amount of stress and fatigue, especially during the last 8 miles. The trick is to know how to push through.
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The first 13 miles of the race should be comfortable for you if you have done proper training. Naturally, you will break out in a sweat the first mile or so due to your increase in body temperature and rising heart rate. Your body will run off of stored glycogen produced by carbohydrates; and if you followed proper nutritional counseling about “carb-loading” then you should be running at an easy and steady pace without feeling too fatigued. Never go out hard, no matter how good you feel. And here’s why: at mile approximately mile 13 (everyone is different) your glycogen levels will be running low and your body will switch gears to burning fat to power your muscles to keep it operating at a functional level. Keep in mind that 13 miles, although a great distance, is only halfway through the race and your body has already used up a significant portion of its energy supply.
At about mile 18 runners sometimes “hit the wall.” Legs are on fire, stomach stitch or two and the mind starts to wander. With all glycogen stores exhausted and fat cells being exploited to energize the body, the runner feels a deep impact physically and mentally. You can do it, you’ve prepared and all will be fine just hang in there… Muscles begin to cramp due to lactic acid build up and the depletion of sodium within the body. Knees and joints become sore caused by constant pressure. Mental awareness can become hazy as blood sugar and oxygen levels have dwindled. Dehydration is very likely because of deficiency in electrolytes. You can do it… So how do you come out on top with drastically less than adequate fuel? Quite simply: you need to have prepared properly. While this phase is painstaking, there are precautions that can be taken to best assure you that you will push past the Wall and easily make it to the finish:1. Weeks before the race find out what supplements are going to be offered on the course. Try these products out on one of your training days to see how your body breaks it down while under physical strain. You might find that you are able to endure longer on your own supplements rather than what is being offered in which case you might want to carry a fanny-pack to hold your own, personalized supply.2. Perform a proper carb-load before running. A proper carb-load should never only be performed the night before or else you’ll be carrying all that extra weight around during the race. A carb-load diet should commence 3 days prior to the race with each meal consisting of 60-70% carbohydrates. Do not over eat! Keep your caloric intake at its normal level.3. Exercise less the week before. Many think that this is the week to pump it out their hardest. But, this intensity will only decrease your performance level by exhausting your muscles. Lower your workout, relax, and get some rest.4. Take Kre-Carbolyn Nitric Oxide before the race. Kre-Carbolyn Nitric Oxide acts like a pump by forcing carbs, water and nutrients through the stomach to facilitate immediate support to muscle growth and recovery. Also, give this a try before one of your long workouts leading up to the race to gauge your body’s reaction to it.5. You’ll be losing water through sweat during the race, so hydrate properly. But don’t overdo it either. Gulping down tons of water at each station may result in cramping. Consider bringing a water bottle with you to stay consistently hydrated by taking sips every so often. But always avoid rapid consumption. 6. To prevent cramping you need to replenish yourself in sodium and electrolytes which are lost through sweating and dehydration. You can replenish these nutrients through sports drinks or gel paks found at running stations. You can carry our D-Ribose Plus which creates ATP (energy) in your fanny pack and add it to water or any sports drink provided on the course. This stuff is fantastic and a great help in these last few miles on the course. While conquering miles 18 to 26.2 can be difficult, it is manageable and will bring about great satisfaction if properly planned for. For more on preparation stay tuned tot our food planning schedule that co-ordinates with the running schedule provided by the LA Marathon staff. New Performance offers various products like Kre-Carbolyn Nutric Oxide, Kre-Alkalyn Creatine, Electro-Mix, and D-Ribose to help you during your vigorous training and to for the big day! Visit us at www.newpfc.com for learn more.
At about mile 18 runners sometimes “hit the wall.” Legs are on fire, stomach stitch or two and the mind starts to wander. With all glycogen stores exhausted and fat cells being exploited to energize the body, the runner feels a deep impact physically and mentally. You can do it, you’ve prepared and all will be fine just hang in there… Muscles begin to cramp due to lactic acid build up and the depletion of sodium within the body. Knees and joints become sore caused by constant pressure. Mental awareness can become hazy as blood sugar and oxygen levels have dwindled. Dehydration is very likely because of deficiency in electrolytes. You can do it… So how do you come out on top with drastically less than adequate fuel? Quite simply: you need to have prepared properly. While this phase is painstaking, there are precautions that can be taken to best assure you that you will push past the Wall and easily make it to the finish:1. Weeks before the race find out what supplements are going to be offered on the course. Try these products out on one of your training days to see how your body breaks it down while under physical strain. You might find that you are able to endure longer on your own supplements rather than what is being offered in which case you might want to carry a fanny-pack to hold your own, personalized supply.2. Perform a proper carb-load before running. A proper carb-load should never only be performed the night before or else you’ll be carrying all that extra weight around during the race. A carb-load diet should commence 3 days prior to the race with each meal consisting of 60-70% carbohydrates. Do not over eat! Keep your caloric intake at its normal level.3. Exercise less the week before. Many think that this is the week to pump it out their hardest. But, this intensity will only decrease your performance level by exhausting your muscles. Lower your workout, relax, and get some rest.4. Take Kre-Carbolyn Nitric Oxide before the race. Kre-Carbolyn Nitric Oxide acts like a pump by forcing carbs, water and nutrients through the stomach to facilitate immediate support to muscle growth and recovery. Also, give this a try before one of your long workouts leading up to the race to gauge your body’s reaction to it.5. You’ll be losing water through sweat during the race, so hydrate properly. But don’t overdo it either. Gulping down tons of water at each station may result in cramping. Consider bringing a water bottle with you to stay consistently hydrated by taking sips every so often. But always avoid rapid consumption. 6. To prevent cramping you need to replenish yourself in sodium and electrolytes which are lost through sweating and dehydration. You can replenish these nutrients through sports drinks or gel paks found at running stations. You can carry our D-Ribose Plus which creates ATP (energy) in your fanny pack and add it to water or any sports drink provided on the course. This stuff is fantastic and a great help in these last few miles on the course. While conquering miles 18 to 26.2 can be difficult, it is manageable and will bring about great satisfaction if properly planned for. For more on preparation stay tuned tot our food planning schedule that co-ordinates with the running schedule provided by the LA Marathon staff. New Performance offers various products like Kre-Carbolyn Nutric Oxide, Kre-Alkalyn Creatine, Electro-Mix, and D-Ribose to help you during your vigorous training and to for the big day! Visit us at www.newpfc.com for learn more.
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