Top 10 tips to go from survive to thrive in your upcoming summer running event!

Running has absolutely blown up in popularity in recent years and this makes me SO happy to see people doing something for themselves, whether it’s for mental well-being, to connect socially in run clubs, and/or for the physical health benefits. I’m proud to say I was obsessed with running long before it was ‘cool’ to be a runner (more at the time where people thought I was strange for enjoying it – ha!), this real life experience combined with nearly a decade of working as a dietitian helps me to be practical and realistic (I hope!) with the advice I give.

Here are my top 10 tips to ensure you nourish your potential in your upcoming summer running event:

1.     Training your body but not your gut. This can be a fatal mistake and the difference between finishing strong and a DNF. Training your gut is the process of intentionally increasing the threshold of your digestive tract to create adaptations over time, just like we do through training our heart, lungs and muscles for physical performance. With gut training we are looking at improving gut motility, tolerance, digestion and absorption. Top tips for gut training include repeated exposure to carbs during training sessions, increased daily carbohydrate intake, mixing up the type/forms of carbs in training (make it more challenging for the gut, e.g. solids, liquids, higher fat/protein foods etc.), and increased fluid intake (challenges volume capacity of the tummy). Adaptations only occur when you approach your limit, so expect with earlier sessions to be slightly uncomfortable (not to the point of vomiting!) but enough disturbance that you get that mighty adaptation.

2.     Pasta the night before is not a sufficient carb load. Carbohydrate loading requires 8 – 12g/kg body weight for 1 – 3 days prior (depending on the individual and race duration). Trust me, this is a LOT of carbs and unless you practice this in training before key long runs or have done it successfully prior to other races don’t expect it to all work out the 1 – 2 days prior to your key event. It takes practice.

  3.Seldom running in the morning if you have a morning event. I hear some clients say they hate running in the morning or that they’re not a morning person but expect they will feel good getting up at 4am for a 7am event start time. Get your body used to training at the time of day when you race (where possible).

4.     Not practicing eating early. This ties into the point above. Eating early in the morning can be hard especially when you throw in some pre-race nerves! As a minimum before a few of your key long runs make sure you mimic the breakfast time and running start time. This builds confidence and confidence builds better athletes.

5.     Not practicing your fuelling strategy at race intensity. A peanut butter sandwich and banana may have worked well on a relaxed social long run with friends, but don’t expect this to work well racing at threshold (if that’s what you’re doing). You need to make sure your nutrition suits for your planned race intensity which also interrelates to point (1) around gut training.

6.     Overlooking the impact of weather, especially heat and humidity. If you are training in NZ winter/spring for an international event somewhere warmer such as Australia, Hawaii, or Asia you need to do specific heat training beforehand. Heat and humidity impact your fuelling and hydration needs considerably, and it is well worth your time investing in a sports dietitian to make sure you get most of the time, travel and investment in racing internationally.

7.     Overlooking the impact of stress and/or travel in the days prior to your event. The days before the race can be busy with travel and registration meaning meals can be easily overlooked and stress levels may be higher especially if you have hiccups with flights or have extra pressures of work commitments. For your key events try to have a few days up your sleeve prior, arrive at your destination with at least a full day free and have time to relax and nourish yourself (aka carb load!). I know this isn’t realistic in all situations, but if you can, I would definitely encourage this! Note: for competitive/elite athletes racing in warmer climates or at higher altitude you ideally need 10 – 14 days minimum to help your body acclimate prior to racing.

8.     Cutting back nutrition because you’re ‘tapering.’ Again, another fatal error I see a lot of athletes do especially with heightened body image concerns. Yes, a successful carb load will make you have a couple kilos of water weight; however, this also results in a 2 – 5% improvement in performance. Which would you prefer, a temporary change in fluid weight or a 2 – 5% improvement in your endurance capacity?

9.     Trying something new (nutrition or gear). Number one rule nothing new on race day, self-explanatory!

10.  Forgetting your WHY. If you are choosing to pay and take part in a running event you are very likely passionate about running! Remember to look around, take in the sights, enjoy it, and smile!

Sign up to Cushla’s online runners nutrition course to become a pro at your own fuelling and nourish your potential. More information and sign-up link here.