nutritionCategoriesNutrition Physiology Psychology

Training for a 10k – Nutrition prep

Prior to any run it’s important to ensure you’re fuelled and ready to go. We caught up with Ollie Armstrong, resident Physiologist at UB Sport & Fitness, for some helpful hints on what’s best to eat before a race.

As Lead Physiologist at UB Sport & Fitness, Ollie’s day-to-day is ensuring that athletes can consistently perform to their maximum potential, and so whether you’re an experienced runner or considering doing something like the Birmingham Great Run for the first time, one easy way to help perform at your best is to ensure your body is getting the fuel and hydration required during a race, regardless of duration and length. See below for Ollie’s basic tips for nutritional race preparation.

Before the race

‘Prior to your race it’s important to be fresh and raring to go for the big day. The key is to be properly fuelled, hydrated and good to go – and you can start preparing this from the previous day. Make sure you have a good meal the night before. For breakfast, a bowl of porridge with a banana and some honey, containing both slow and fast release carbohydrates, is a good option. Before you hit the start line (an hour before the race), having a banana or an electrolyte drink will help.’

Carbohydrates

‘For long-duration races, some people like to carbo-load in preparation for a race. This is less necessary for a 10k but if you are thinking of doing something longer, carbo-loading is something to consider. This involves eating minimal carbohydrates four days before your race to cause depletion. Then, two days before your race, aim to eat three to four carbohydrate-based meals and have carbohydrate-based snacks throughout the day. Rice, pasta, bread, cereals, fruit, starchy vegetables and low-fat milk and yoghurt are nutrient-packed, carbohydrate-containing choices so you will have maximal fuel during your race. However, it is important to trial this in the build up to competition as it can have an adverse effect for some people.’

During and after

‘Make sure you drink regularly throughout the day. The best way to drink throughout the day is to sip and not gulp. Straight after the race, an electrolyte drink is really useful to replenish immediate carbohydrate stores, and a form of recovery food or bar with a combination of carbohydrates and protein is also good.
‘It’s also really important to rehydrate following your race. Rehydrating and replenishing energy stores is essential in the few days after your race to avoid becoming ill.  Milk is an effective rehydration drink due to its high carbohydrate and protein content. To stimulate muscular repair, you should aim to eat 20-30g of protein. This is a really good way of regulating body temperature too. Antioxidants (e.g. blueberries) can also help the acute recovery process by mopping up potentially harmful molecules (free radicals) which will reduce inflammation in the muscles.’
Read more about the Birmingham 10k – how to sign up, training plans and more info – on our events page.

10k mental prepCategoriesNutrition Physiology Psychology

Training for a 10k – the mental prep

With the Birmingham Great Run 10k looming just around the corner, we chatted to our Sport Psychology Lead about how best to prepare for the challenge.

Matt Thompson has been a Performance Psychologist at the University of Birmingham for nearly 4 years, and so who better to ask about keeping on track during training?! Whether you’re an experienced runner or you’re trying out your first race, self-belief and motivation can be one of the most debilitating factors when building up to race day. Matt poses three questions which will keep your eyes on the prize even during the ‘it’s cold outside, I want to stay in bed and eat chocolate’ times.

Why am I doing this?!

‘The answer to this question can be a major source of motivation. Be honest with yourself – this has to be a genuine reason that means something to you. Whether you are doing the Birmingham 10k because you want to be that healthier version of you, or because you’re trying to raise funds for a charity that is close to your heart, or because you are desperate to get that sense of achievement from beating your personal best – write this down and put it somewhere you will see it when you need that extra motivation boost. You could even print out a Birmingham 10K poster and put it on the back of your door! On those wet and miserable mornings or cold dark evenings asking yourself this question. Reminding yourself of the answer can provide the motivation you need to get you out pounding the pavements!’

How am I going to do this?

‘You need to work back from your end goal and plan how you’re going to achieve it. Are you going to run so many times a week? What days work best for you? What times work best for you? First, get advice regarding your programme. Speak to a specialist or use one of many great guides online. Secondly, you MUST be honest with yourself here. I often tell myself ‘this week I will get up earlier and run at 6am three times a week’. I have literally never been able to complete that challenge! I know that mornings are not the best option for me. So I have to be honest with myself and plan to run at other times. Make a plan that you honestly think will work for YOU, then go for it!’

What could stop me from doing this?

‘Preparation is key! There will be barriers. For each of us these will be unique: fitting training around a busy lifestyle, managing an old injury, a love of chilling on the sofa and binge-watching the latest box-set! Think about what could possibly stop you from achieving your goals and then prepare how you can reduce the chances of that negative scenario happening, or deal with it if it does. For example, if you have tried running in the past but stopped because of shin pain, then that could be a possible obstacle that could stop you from training and achieving your goal. In that scenario there is lots you could do to influence that: get a gait analysis done at your local running store and make sure you get good footwear that’s right for you; plan your training so you build your programme up gradually; get a foam roller to help relieve any tension and see a physiotherapist or other specialist for advice. Preparing for what could stop you achieving your goals makes it less likely that they will.’

Oh, and one more thing!

‘Remember you are human! You will skip a session or make poor decisions every now and then. That is OK. Try not to go overboard when you do and then get up, and go again. Good luck and enjoy!’