In fact, 41 percent of runners have had stomach problems ruin a long run or race, according to a recent poll of @runnersworld followers. But, experts say, most issues are preventable—if you follow these guidelines about fueling for your race...
The Day Before · The Morning Of · After the Race (below)
Do prioritize carbs.
Grab fruit or other simple carbs immediately after finishing to restock glycogen stores, suggests Majumdar. Then have a protein-rich snack within two hours for muscle repair.
Do rehydrate.
Running long can strain the kidneys, but rehydrating afterward can reduce injury risk. “Your urine should be lemonade-colored the rest of the day,” says Majumdar. Milk can help. A 2014 study in Applied Physiology, Nutrition, and Metabolism found that both cow’s and soy milk helped rehydrate athletes better than plain H2O.
RELATED: What Types of Milks Are Best for Runners?
Keep walking.
As much as you might want to sit or lie down postrace, you’ll be less stiff and sore—race day and in the days to come—if you stay mobile. Walk through the finishing chute to collect your medal, snacks, and gear-check bag, then keep moving as you take in snacks and fluids.
Continue your recovery.
Once at home, soaking in a cool tub for about 15 minutes may reduce your soreness. Submerge just your legs, and wear a warm layer on top for added comfort. The more you move around, the better you’ll feel long-term, so try to get out for another short walk or two before hitting the sack.
RELATED: Flex, bend, and stretch your way to injury-free running with the Runner’s World Yoga DVD!
Don’t indulge right away.
High-fat foods—like a long-awaited victory burger—will slow down digestion of postrace carbs, impeding your body’s recovery process. That doesn’t mean you can’t (or shouldn’t!) treat yourself, “but wait a few hours before having something really indulgent,” says Majumdar. “Right after the race, you want to aim for 4:1 carbs-to-protein. There’s no fat in that ratio.”
Don’t put off your postrace snack.
You might not feel like eating much right after your race, or you might get distracted in the finish-line hustle and bustle, but waiting too long to refuel can make you feel worse the rest of the day, says Hogan. Recent studies have shown that strenuous exercise can temporarily weaken the immune system and affect bone health, but refueling with carbs immediately can reduce those effects.
