{"id":1645,"date":"2019-03-22T12:43:22","date_gmt":"2019-03-22T12:43:22","guid":{"rendered":"http:\/\/www.tayloremmet.co.uk\/blogs\/?p=1645"},"modified":"2019-03-22T12:43:22","modified_gmt":"2019-03-22T12:43:22","slug":"dronfield-10k-fuelling-body","status":"publish","type":"post","link":"https:\/\/www.tayloremmet.co.uk\/blogs\/dronfield-10k-fuelling-body\/","title":{"rendered":"Dronfield 10K: Fuelling your body"},"content":{"rendered":"

With only two weeks to go until the Taylor&Emmet Dronfield 10K, the excitement is building.<\/span><\/p>\n

Up to this point, you will have focused mainly on the distance you have to run, but it is now time to start thinking about fuelling your body.<\/span><\/p>\n

Sometimes in training you may have felt weak or low on energy. To prevent this happening on the day, make sure you eat and drink enough before, during and after your runs.<\/span><\/p>\n

One week to go<\/strong><\/span><\/h3>\n

It\u2019s time to gradually increase the amount of carbohydrates you\u2019re eating.<\/span><\/p>\n

On race day, they will provide the fuel your muscles need and help you feel full of energy. Food such as rice, oats and potatoes are inexpensive and can be integrated easily into your diet.<\/span><\/p>\n

It is also a good idea to figure out the best way to stay hydrated whilst running. Can you stomach sports drinks, or would it be best to stick with water?<\/span><\/p>\n

The day before<\/strong><\/span><\/h3>\n

The day before the race is not the time to try new food. Choose a diet that has worked for you in training, that you know will fuel your run.<\/span><\/p>\n

This is also not the time to skip meals. Make sure you drink enough water and eat regularly throughout the day. Don\u2019t have anything too heavy the night before \u2013 it will leave you feeling lethargic in the morning.<\/span><\/p>\n

Race day morning\u00a0<\/strong><\/span><\/h3>\n

Just like the night before, avoid anything too heavy. A light and healthy breakfast will set you up perfectly for the race.<\/span><\/p>\n

About two hours before the start, try eating a small bowl of porridge, toast or fruit and yogurt. Basically, whatever works for you in training.<\/span><\/p>\n

During the 10K<\/strong><\/span><\/h3>\n

Once you\u2019ve crossed the start line, there\u2019s no going back.<\/span><\/p>\n

If you haven\u2019t given your body the fuel it needs, you might find parts of the race tough going, but that doesn\u2019t mean you need to panic.<\/span><\/p>\n

If you\u2019ve found your energy levels dip towards the end of longer training runs, consider taking supplies with you. A bottle of water, sports drink or energy gel will not be too difficult to carry and may help in the final stages.<\/span><\/p>\n

A word of caution, energy gels don\u2019t agree with everyone! Try one during your training runs first.<\/span><\/p>\n

After the event<\/strong><\/span><\/h3>\n

Once you cross the finish line, some of you may be hungry, whilst for others, the thought of food will turn your stomach.<\/span><\/p>\n

No matter how you feel, it is important to eat something small to aid your recovery. Even sipping a sports drink will help to replenish the energy lost.<\/span><\/p>\n

Even if you are hungry after the race, avoid eating a large meal straightaway. Your body needs time to recover and overindulging will not help.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

With only two weeks to go until the Taylor&Emmet Dronfield 10K, the excitement is building. Up to this point, you will have focused mainly on the distance you have to run, but it is now time to start thinking about fuelling your body. Sometimes in training you may have felt […]<\/p>\n","protected":false},"author":1,"featured_media":2493,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[337,355],"tags":[365,684,94],"class_list":["post-1645","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dronfield-10k","category-tayloremmet","tag-10k","tag-dronfield","tag-training"],"yoast_head":"\nDronfield 10K: Fuelling your body<\/title>\n<meta name=\"description\" content=\"With only two weeks to go until the Taylor&Emmet Dronfield 10K, the excitement is building. 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