Consumed every 30 to 60 minutes throughout a race like a half or full marathon, that adds up to a lot of caffeine.Still, while the amount of caffeine each stomach can tolerate is unique, the gels might be a little easier on your stomach than prerace shots of espresso. FYI: a single pouch of GU Energy Gel contains up to 40mg of caffeine, versus an eight-ounce cup of coffee, which contains 95mg. While the fatigue-fighting compound can definitely improve exercise performance (why many running gels actually contain caffeine), it can also send your bowels into high gear, says Pandolfino Many runners have a love-hate relationship with caffeine. Absolutely no cruciferous vegetables like broccoli and cauliflower the day before your run if it often brings trouble, he says. In the days immediately before your race, cut out any rich or fatty foods-such as cream sauces, fried foods, and potentially whole-fat dairy-and switch from complex to simple carbs (yay for white bread!). What’s more, while fiber is good during training to keep your bathroom habits regular, when combined with prerace jitters and race-length workouts, it can contribute to diarrhea. And, since blood flow is diverted from the gut and toward the muscles during exercise like running, you don’t want to make any midrace digestion more difficult than it needs to be. That’s because dietary fat slows digestion and is hard to break down in the gut. One to two days before your race, reducing your intake of both fat and fiber can help to make sure that you don’t have any more food than absolutely necessary hanging around in your GI tract when you cross the start line and beeline anything you consume during the race all of the way through your intestines before you cross the finish line, says John Pandolfino, M.D., chief of gastroenterology and hepatology at Northwestern Memorial Hospital in Chicago. So, when you increase your eccentric strength, you reduce how much your body drops (and bounces back up) with each foot strike. That’s because eccentric exercises strengthen your muscles while they lengthen-exactly what happens in your hips and calves every time your foot strikes the ground. Also, incorporating eccentric leg exercises into your strength-training routine-simply slow the “down” portion of exercises like squats or lunges-can help you to naturally minimize bounce. On your next run, imagine that a ceiling is one inch above your head try not to hit it. Many run tech options, including Lumo Run and the Garmin Forerunner 630, track vertical oscillation to help you reduce it. That equals a whole lot of intestinal jostling, literally shaking the crap right out of you, says Singh.Īn easy way to decrease the trauma to your innards-and also improve your running economy-is to minimize your vertical oscillation, or how much your body bounces up and down with each stride. It takes the average runner 1,000-plus strides to cover a single mile, according to the American College of Sports Medicine.
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