So after what may seem like an endless stretch of miles, hill repeats, track work outs and aches and pains, you have made it to this point – race week.  Here are a few helpful hints to keep you on track and make it to the finish.

Eat clean and lean – Save the bacon cheese burger and ice cream until after the race.  Saturated fats actually promote inflammation while Omega 3’s help stop it. Consuming fish and or flax oil this week may actually ward off pain anywhere and everywhere during and after your race.

Pre-race Dinner – should have ample carbohydrates with lean protein.

Breakfast – Make it an easily digestible mix of protein and carbohydrates ex. boiled eggs and whole wheat toast or oatmeal. If you have a sensitive stomach, this is not the day to experiment.  The meal should be consumed 90 – 120 minutes before you start to ensure digestion.  Gels or bars should be used during your race.

Hydrate – 3-4 days before the race start increasing your water intake.  Waiting till the day before will just disturb your sleep and slow you down in the porta-potty line up.

Salt – Runners tend to eat super healthy and therefore may not get enough salt. We also sweat it out so it does need to be replaced. Salt contains electrolytes that are needed for helping the body to absorb water and for muscle contraction.  Get your shaker out!

Take it EASY – Don’t let your pre-race excitement trick you into clocking too many miles this week.  Keep mileage to a minimum, go to bed on time, and use your free time to do some much needed stretching. Short muscles are weaker and will fatigue quicker. Dancing in your living room and or swimming is a great way to mobilize your body in different planes of motion and leave you feeing limber.

Reward yourself – Set a specific goal and plan a reward for yourself if and when you achieve it. Make it exciting and something you wouldn’t do or buy anyway.  It may just be enough to get you over the wall! 

Dr. Shelley Adams is a sports oriented chiropractor at Back2Health Chiropractic in Kitsilano. She is a frequent guest speaker at running clinics city wide and caters to runners in her practice.  She is a former provincial figure skating champion and varsity cross country runner.  She completed the ’05 Honolulu and ’06 Amsterdam Marathons with Joints in Motion before starting the daily marathon regime of parenthood in 2007!  With a second child due in June, you will find her cheering on the sidelines this year!