When trying to get a healthy physique, it can be difficult to work out. This is especially true if you don’t know what you are doing. It can also be difficult if you don’t have a tangible goal. Running a 10K race can be a great goal towards living a healthy lifestyle. Preparing for the annual race in Corinth, MS can get you on the right track to building healthy habits.
What to Eat
When preparing for a race, you want to make sure your body is getting the necessary fuel. Your protein intake should be around 20%. Using applications like MyFitnessPal can help you track the food that you are consuming. It can also give you a breakdown of the macronutrients you should be eating.
Although your diet shouldn’t change much when you start your training, you do want to eat a balanced diet. It is important to consume a lot of vegetables and healthy fats. Within 20 minutes after your workout, have some quick carbohydrates to restock the glycogen to your muscles. Also, hydrate before and after you have completed a run.
Four and Five Weeks Before Race Day
You may notice that, as you train for the race, the number of miles you run per week is increasing by 20%. By the last training week, your protein intake should increase to 10%. If 20% of your diet is protein five weeks before the race, you should increase that to 22.5%.
Three Weeks Before Race Day
Now is the time to increase your protein. If you were consuming 46 grams six weeks before race day, you should be at 50.5 grams now. Continue to consume the quick carbs right after your run. You also want to make sure you continue to stay hydrated.
Two Weeks Before Race Day
This week, you are consuming 53 grams of protein. As you continue to increase your running mileage, the post-run carb refuel is becoming more and more important. This means that your post-run meal or snack should already be prepared when you come back from a run.
One Week Before Race Day
This last week, you have reached the max amount of protein consumption. So, if you started six weeks before race day at 46 grams of protein, you should now be consuming 55.5 grams daily. Continue to hydrate, especially since, this week, you will be running your longest runs.
Gatorade is a good hydration source because the sugar it contains can help refuel the energy in your body quickly. If you want to try out some energy supplements for race day, now is the time. You don’t want to deal with digestive issues while running your 10K race.
Now is not the time to try new foods. Give your body at least an hour before the race to digest food. Peanut butter and protein waffles two or three hours before the race can be a good pre-race meal. You can also eat one of your meals from last week that made you feel good. After the race, you can enjoy a celebratory meal at one of the delicious dining establishments in Corinth.
How to Train
Most people who want to run a 10K have already run a 5K. If that is true for you, you may only need to train for five or six weeks. However, if you are new to running or haven’t run in a while, it may be best to give yourself 12 weeks to prepare.
When training for a race, rest days are very important. Therefore, three runs a week are adequate for training. Avoid running on consecutive days so that your body can recover properly. On your rest days, you could do some cross-training like swimming or biking. The last run of the week will usually be the longest to help you get your mileage up.
The Wrap Up
Running your first 10K is an achievable goal. Running is a great way to shed excess pounds and maintain a healthy weight. However, when running, it is important to maintain a balanced diet. You want to make sure you are consuming adequate amounts of protein. Preparing for a race can help you incorporate running into your lifestyle. Visit Corinth features running events in the beautiful, quaint, southern town of Corinth, MS throughout the year. Contact us for information on upcoming races.