Whether you are participating in the 5km or the full marathon, we are all striving to become the most effective runner we can be. There are many myths surrounding the do's and don't of running. As these myths are being exposed, keep them in mind as you train.
THE MYTH: I should carbohydrate-load for days before a marathon.
THE REALITY: According to physiologist Dean Kriellaars of the University of Manitoba, carb-loading -- or carb-banking -- for days before a marathon is not necessary or beneficial. But he does suggest consuming a meal high in starchy carbs the night before the marathon. The reason? To increase your glycogen stores. (Glycogen is the fuel muscles need to function properly.)
How much carbs should you take in the night before a race? Kriellaars says six to 10 grams of carbohydrates for every kilogram that you weigh is a good guideline to follow. (Tip: The night before a marathon is the one time you're better off eating white pasta over whole-grain pasta. That's because fibre is difficult to digest and may be hard on your stomach as you're pounding the pavement towards the finish line. Also: fibre slows the digestion of carbs, making them less bioavailable on race day.)
THE MYTH: I need to consume sports drinks during a marathon to replace my electrolytes.
THE REALITY: You've seen the advertisements about sports drinks being a sort of magic potion that contains valuable electrolytes (minerals) that you've lost in your sweat. But unless it's really hot out and you're sweating profusely, most people can stay hydrated drinking a small paper cup of water given to runners at each allocated water station. On extremely hot days, of course, it's important to hydrate more consciously.
One way sports drinks do help is by keeping your blood-sugar levels up -- important when your working muscles can deplete the glucose in your body. Kriellaars says you can choose to consume your sugar in the form of drinks, energy gels or gummy bears.
THE MYTH: I don't need to drink fluids during the marathon; doing so will only slow me down.
THE REALITY: "There are runners who will tell me, 'I don't drink anything during a race.' That's just stupid," says Kriellaars, although he notes that someone running a half-marathon on a cool day could get away without taking in fluids during the race. But if it's hot out, or if you're running the full marathon, fluids can be life-saving. The professor says grabbing a cup of water at each hydration station doesn't interfere with race time; Kriellaars teaches the runners he trains how to grab the cup and drink the water all without stopping.
Source: Winnipeg Free Press: Healthy Living by Shamona Harnett posted 06/10/2013
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