3 TIPS TO EFFECTIVELY TRAIN FOR A VIRTUAL RACE

Running is a great cardiovascular activity and one that has definite health advantages. For people who enjoy running, training and completing a marathon or road race brings a great sense of satisfaction.

But when COVID- 19 struck, many races were canceled to limit crowds. Now, virtual races are becoming a popular alternative. This year’s AJC Peachtree Road Race, normally run July 4, will be run virtually Nov. 26- 29.

Allison Gregg, a Mayo Clinic dietitian who is also a runner, says that virtual races are a great way to improve your cardiovascular health and stay motivated with training, but require different planning and preparation, especially regarding nutrition and hydration.

“At physical races, nutrition and hydration aid stations are usually set up at regular intervals around the course. With virtual races, it is now up to you,” Gregg says.

She offers her top three nutrition and hydration tips for an effective virtual race.

1. Don’ t skip intra race fueling.

“Whether a virtual race or in person, it’s critical not to skip fueling while racing as your body needs energy to keep going,” Gregg says. She says it’s evenmore important for no vice runners, compared to professionals because novices typically run for a longer time and use more fuel. Gregg recommends ingesting 30-60 grams of carbohydrates every hour if running for longer than one hour. “You should begin carbohydrate intake shortly after the start of your race and continue to consume at 15- to20- minute intervals for the remainder of your run,” she says.

Hydration is also an important component. Losing just2% of your bodyweight through dehydration can severely impair performance and easily add unwanted time to your race. While youmay not have been accustomed to bringing drinks with you, your virtual run will require it. You should plan to consume 1 cup of fluid every 10- 20minutes during your race. If running for longer than one hour, incorporate an electrolyte drink.

2. Plan ahead for your race route.

As you go through your training fora virtual race, consider how your route, and your hydration and fuel, factor in. With a virtual race, youwill need to carry yourown supplies. This can be achieved several ways, including using a running vest or belt to carry drinks and gels. Another popular strategy is to coordinate your race route to pass by your house.

“A looped course starting at your house allows for multiple passes fora nutrition and hydration station set upin the driveway or front yard,” Gregg says. Or, she adds, consider getting friends and family involved. “They could join you on the course in predetermined locations along the route to hand off nutrition and hydration to you.”

3. Practice your race fueling plan in advance.

“Raceday is not a good day to try new things,” Gregg warns. “Practice your nutrition and hydration plan during training, especially with a run that will be similar to your race intensity effort.” Experiment during training with different gels, bars and other whole foods, water, sports drinks and electrolyte beverages to see what your body tolerates best. Your body will digest nutrition different lyon an easy run versus a harder effort.