Ever since I took up running 5k park runs every saturday and the odd 10k, 10 mile races I wretch hard in the last 25% of the race. This is the one thing that is stopping me progressing as my training is going very well, including intervals, hills, easy long runs.
When i run the race I blast out and get sick quicker, yesterday I ran well within myself and felt sick half way into it and wretched hard 1km from home.
I have tried different eating patterns, e.g. 2 hours, 3 hours, 4 hours before the race. No food, some food (porridge or cereal or banana), water, sports drink, tea etc
I am starting to think it may also be psychosomatic.
Any tips, advice, guidance.
I've vomited during training, steep hill reps was the last time! The stop/start action really bothered me.
But never during a race. I've felt rough after a race, dizzy etc but have never vomited.
The only things I could advise are as follows:
1) Don't eat anything in the last 75 mins before the race.
2) Make sure you are well hydrated before the race.......but not too well hydrated!! That hyponatremia sounds like something that could bring on some very nasty symptoms.
3) Have a good warmup before each race. Light jogging and a few quick strides.
4) Don't go off too fast, pace evenly.
I personally can't deal with a banana at all, although lots of runners swear by them. I wouldn't eat anything - certainly not anything difficult to digest - for two hours before.
Because parkruns start so early, I usually just go for a black coffee, some toast and jam and a big glass of water or orange juice - easy to digest with simple and complex carbs, some fluids and some caffeine to wake me up!
To get around a 5km you do not need energy drink, nor do you really need porridge for breakfast before a parkrun - eat it when you get back for brunch, it won't have a chance to absorb, it'll just sit in your stomach. The most important thing is eating properly the day before - not skipping any meals and making sure that all of the major food groups are there. This is what is fueling you for the run, not your breakfast. Indeed, my road 5km PB of 18:43 was run off a blueberry muffin when I'd got up at 7.20 not realising that the race actually started at 8.30, which is not exactly the best nutrition/pre race planning!
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |