Get race ready with the best epilators for runners (2024)

FAQs

How do runners prepare for a race? ›

Eating some low-fat protein the night before a long run helps to ensure fullness and may help to minimize muscle breakdown. Your protein choice may include milk, yogurt, protein powder, meat, fish, eggs, seafood, etc.

Two days before a race, his experienced runners would typically do a short, easy run, finishing up with four to six strides of roughly 20 seconds at race pace. He'll have inexperienced runners, or those who run three days a week or less, take a rest day two days before a race.

It's advisable to rest or engage in light activity for 2-3 days before a race to ensure your body is well-rested and ready.

Bread/toast, bagel, peanut butter, fruit without skin (banana), pulp-free fruit juice or sports drink for a pre-race breakfast. Rice, pasta, lean meat, starchy vegetables, fruits for “carbo-loading” at least three days before the race. For hydration, drink 500 to 700 ml of fluid about three hours before the race.

2 hours before the run: Oatmeal, granola, avocado toast, a PB &J are all great choices. 1 hour before the run: Something easy to digest like an energy bar should settle well. You could also include 8-12 ounces of a sports drink with electrolytes to make sure you're properly hydrated.

You should eat a banana 15-30 minutes before running. This fruit offers easily digestible fuel, as it contains natural sugars that are quickly broken down to provide energy for running. Plus, they aren't too harsh on the stomach, so they won't cause gastrointestinal issues during a run.

What is the best breakfast before a race? ›

Bananas are a favorite and “safe” pre-run food because they're easy on the stomach and unlikely to cause any GI problems. Especially good with yogurt, peanut butter, or granola. How Runkeepers Like 'Em: Mix low-fat yogurt, 1 (frozen) banana, 1 spoon of peanut butter, 1 teaspoon of honey.

Pizza can work, if you go light on the cheese and skip greasy sausage or pepperoni—think a couple slices of a Margherita pie, with fresh mozzarella, tomatoes, and basil. Pancakes with a side of egg whites (Rudser-Rusin's go-to from her days racing marathons and Ironman triathlons).

Organise your day well and ensure you have plenty of time in the evening to wind down before bed. Take a hot bath before bed – The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down, so you feel ready to sleep.

Maintain some frequency in your running in race week, to keep your legs ticking over. Try this: Consider a very short, easy 20 minute run 24 hours before the race. The more experienced might even add 2-3 sets of 'strides' picking up your pace to about 80% of maximum for around 80 metres.

Warm up with 5 minutes of brisk walking and then gradually mix walking and running. Try running for 1 minute, walking for 2 minutes and repeating. As you become more comfortable running, lengthen the time you do it.

It may sound backwards, but athletes drinking coffee before a hot weather run report lower levels of perceived exertion and were more efficient than those drinking water or a sports drink. Improved neuromuscular coordination, which allows leg muscles to fire faster and more forcefully, meaning greater efficiency.

To hydrate before a marathon, try drinking two 8-ounce glasses of water or sports drink exactly two hours before the run starts so that by the time the race begins, the fluids will have been absorbed into your system.