How to Prepare - Diet
In the months and weeks building up to the race it is important to have a balanced diet.
There is no need to prepare special meals as long as you normally have a healthy diet and ensure that you eat plenty of pasta, bread, potatoes, etc. to provide you with the extra energy required for training for a road race. Often those taking up the challenge of participating in a half marathon race include changing to a healthier eating regime which remains for the rest of their life!
What is a Balanced Diet?
Cereals, vegetables, fruit, bread, pasta, meat, fish, eggs and dairy products all have an important part to play in a healthy balanced diet. The secret is to eat those foods in the right proportions! An easy way to ensure you have a healthy balanced diet is to follow the 'Eating Pyramid'.
The base - the largest section - is the foundation for a healthy diet and includes the foods we should eat plenty of every day.
The tip - the smallest section - includes the foods we need to keep to a minimum. If you follow these 3 golden rules you will be well on the way to a healthy diet.
1 Make the foods at the base of the pyramid the main part of every meal.
2 Have 5 portions of fruit and vegetables every day e.g. a glass of fruit juice, an apple, a banana and 2 portions of vegetables.
3 Keep the proportion of saturated fats, i.e. those contained in red meat and dairy produce to a minimum.
Training Diet
It is especially important when you are regularly exercising that the foods at the base of the pyramid make up 50%-60% of your daily diet as those are the foods which will provide the energy you will be needing to obtain full benefit from your training. Try to allow at least 2 hours between your last meal and your training session. If possible, have something to eat within 30 minutes of finishing a training session. This should ensure that your muscles are 'restocked' with fuel again in time for your next training session.
During the Week Prior to the Race
During this time you should be tapering down your training sessions. At this point it may also be beneficial to increase the amount of 'energy-providing' foods (those at the base of the pyramid, e.g. pasta, bread, rice) in your daily diet. This will ensure your muscles are 'fully topped up' with fuel for the big day! You should aim for these foods to be 60%-70% of your daily diet. Take care not to eat a larger total amount of food than usual but to alter what you are eating so that you consume more of these 'energy' foods and less of the other food groups.
Race Day
Eat a light breakfast e.g. fruit, cereal and toast at least a couple of hours before you are due to start, if you are likely to be nervous or anxious it is advisable to allow more time between your breakfast and running. It is extremely important to ensure that your body is fully hydrated for the whole of the race. Drink plenty of water with your breakfast and then drink a small quantity 1 hour - 1/2 hour prior to the race. It is extremely important to take in fluid during the race, especially in the early stages. It is advisable to also do this in training to allow you to become accustomed to running with fluid in your stomach.
By following this advice you should find that you have sufficient energy to complete and enjoy the Bank of Scotland Junior Great Scottish Run.
This site contains training and other race information, facts and opinions from various individuals and organisations which is provided "AS IS" and without warranty of any kind. The entire risk as to the use of, and results obtained from the Content supplied is assumed by the user, and in no event will Culture and Sport Glasgow be liable for any consequential, incidental or direct damages suffered in the course of using the Content provided on this site. Culture and Sport Glasgow make no representations, or warranties about the accuracy, suitability or reliability of the Content contained on this site.
The information, facts, and opinions provided are no substitute for professional advice. Always consult your primary care physician for any medical advice, diagnosis, or treatment and before undertaking a new diet or exercise plan. The content on the site is for general guidance and informational purposes only.
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2011 entries open!
Entries for the 2011 Bank of Scotland Great Scottish Run are now open. The event, taking place over the weekend of 3rd and 4th September next year, is set to expand after another record-breaking entry in 2010. Prospective entrants are encouraged to enter online now to guarantee their place on the starting line.
