If we all invested our SSIAs in sweet potatoes we’d probably be in a better place than we are. The posh cousins of our nation’s favourite seem to be part of every fitness diet at the moment and with good reason because they are packed with nutrients that will help your running schedule. They’ve got plenty of carbohydrates to keep you fuelled as well as copper and manganese which are important for healthy muscle function.
It can be easy to get sucked into a whole new diet with shakes and seeds when you’re setting out your training plan but a few small changes should be enough to give you the energy and recovery you need. Eating meals with a balance of carbohydrates, protein and fat in a 60:20:20 ratio is a good rule of thumb as long as they’re the right carbs and fats. With your own good judgement and a little research you’ll be able to make the right changes to your diet to maximise your performance.
As crucial to the types of food you eat is the time you eat them. Nothing you eat within an hour before you race will have much benefit and if it’s anything other than a light snack it’s more likely to work against you when you set off. Eating a balanced meal about an hour and a half to two hours before your race will give you the maximum benefit of the energy and nutrients. Anything after that should be limited to a piece of fruit or handful of nuts. All with plenty of water.
Hydration is crucial to performance in any field (that’s one of the reasons it’s so hard to work with a hangover) so to get the best out of yourself when running you should be mindful of drinking enough water during your training programme and in the lead up to the World Run or any other race you might be entering. Have a glass of water with each meal, stay away from alcohol for the most part and take on at least a pint of water in the two hours before a run. While drinking enough will be crucial in getting the most out of your performance, you don’t want to add extra training sessions of going to the toilet 20 extra times a day. Drinking with meals, sipping when thirsty and around half a litre before you run should be enough in Irish weather. If it is unduly hot on May 4th when you’re lining up in the Ring of Kerry you should take on some extra weather to counteract the extra sweating you’ll do during the race.
Other than if there’s a heatwave your preparations for the World Run itself should be the same as most training sessions. Have a hearty meal the night before as the race is at 11am but don’t be tempted to carb-load with a packet of pasta and ten potatoes, just eat your regular meal with maybe an extra helping of your carbohydrate-rich veg. The morning of the race try not to eat too heavily and don’t be tempted to try anything new.
* This article has been provided by Wings for Life, the charitable foundation behind the World Run which takes place on May 4th. The Irish Times is a media partner for the World Run.