Dial your nutrition

When it comes to nutrition, practice makes perfect, says runner and registered dietitian Kylee Van Horn of Carbondale, Colo. Use those Saturday long runs to gameplay race day with your gear and your nutrition, even using your race start time as the time you’ll head out to run (and time your wakeup and breakfast accordingly).

“Practise your entire race day during long runs,” she says. “Practise your race-day breakfast as well as your race nutrition.” Aim for a breakfast that’s low in fibre and fat, higher in carbohydrate (such as toast, oatmeal or cereal) and with around 15 g of protein (two eggs or a cup of Greek yogurt). Make sure that you’re also getting in some f luids before you head out the door.

On race day – and during your long runs – consider carrying your nutrition and hydration with you. covid protocols may even make that a necessity in some races, and obviously, you’re on your own for virtual events, so a hydration vest, race belt or handheld water bottle with gels tucked into it is better than relying on aid stations. If you prefer to rely on aid stations, check the race website for what products will be available, and make sure your gut can handle them. The more sensitive your stomach is, the more you should consider carrying what you need for the race, says Van Horn. And have a plan for when and what you will eat and drink.

Post-long run, prioritize a meal that’s high in protein and carbohydrates. Ensure that you’re having around 45– 60 g of carbs and 15–20 g of protein, Van Horn says. That may be a smoothie with a cup of Greek yogurt (or a scoop of whey protein), a cup of frozen berries and a tablespoon of maple syrup, or it may be a full meal with something like a palm-sized chicken breast in a whole grain wrap with tomatoes, peppers and some fresh salsa.