It’s crunch time, runners! How are you preparing for the big day?
Here are a few Chicago Marathon tips from the Factor 75 team:
Tackle the Taper
Scaling down your training in the final days is essential for preventing injuries and storing energy.
Ed Eyestone of Runner’s World writes:
“Reducing the volume of workouts before an event gives you a much-deserved break from the strain of intense training. Tapering allows the body to rebuild tissue damage and to restock energy in the form of glycogen. It also helps reduce levels of an enzyme called creatine kinase, which is generated by intense muscle contractions and is found in high levels in overtrained, fatigued athletes.”
Check out this comprehensive article for Tapering Like A Pro.
Refueling en Route
Get informed about the freebies the Chicago Marathon will be handing out along the route. This is a quick recap from NBC 5 Chicago with a run down of the energy chews and PowerBar gels the sponsors are offering: video link
Whether it’s to know which streets to avoid for the ensuing traffic jam, or to pace yourself for the dreaded climbs – it’s time to study up. Have your topography tools at the ready: 2013 Chicago Marathon Course Map
Consider an Ice Bath
Cold thermogenesis is all the craze these days. Some athletes swear by it, others scoff. Lauded as a therapy to “suppress inflammation” and “flush harmful metabolic debris out of your muscles” consider taking the icy plunge to repair and refresh. We love this Boston runner’s recap of her ice bathing trials.
Feed Your Brain
Our very own Nick Wernimont shared some great tips for running a marathon last week. Fueling your body for the big day is critical. Focus on these three essentials:
The night before: a balanced meal with complex carbs before your run; load up on simple carbs before bed.
The morning of: have a breakfast of 300-500 calories – this is mostly for brain function, your muscles have energy locked and loaded from the night before. Drink 24 ounces of water in the morning, then nothing in final hour before the race.
After the finish: it’s most important to properly time your reload meal which happens within 30 minutes of crossing the finish line.
Add your advice in the comments below!