It’s marathon season, and I’m beyond excited. I’ll be slowly working my way through the Boston Marathon in a few weeks and, in the meantime, practicing my pace at this weekend’s Transamerica Rock ‘n’ Roll Half Marathon in San Francisco. To prep for both races, I asked Competitor Magazine Senior Editor Mario Fraioli, author of The Official Rock ‘n’ Roll Guide to Marathon & Half-Marathon Training ($ 19), for his advice on how runners should spend the week leading up to the big day. If you’ve got a race coming up, read on for Mario’s tips!
POPSUGAR: What are your top rules for taper week?
Mario Fraioli: Relax! There is no more fitness to be gained in the final seven days before a race, so don’t feel the need to squeeze in any extra workouts or long runs. Stick to the rhythm of your regular training routine, scale back your training volume by about 20 percent, and when in doubt, back off. Remember that the goal of taper week is to go into the race feeling fresh and ready to go after your goal.
PS: What are your tips for preparing mentally for a race?
MF: When training, visualize yourself on the racecourse, taking in the atmosphere, executing your race plan, and enjoying the experience. Get comfortable running your goal pace, and see yourself clicking off mile after mile on your way to the finish line. Lastly, look back at your training log, and gain confidence from your long runs, workout, and tune-up race. When you’re not training, distract yourself! Race week can become very consuming with thoughts about whether you’re adequately prepared or not, which can crush your confidence and enthusiasm for the event if you’re doubting yourself. Watch a movie, read a book, and have fun with friends, and don’t waste excess mental and emotional energy.
PS: Do you advise runners to carbo load? If so, what do you recommend?
MF: Carbohydrate “loading” is a multiday process. Starting three to four days before your event, increase your carbohydrate intake slightly but not to the point where you feel overly full and heavy. The day before the race, aim to eat a carbohydrate-rich meal for lunch, about 20 hours before the race starts. This will allow your body to process the carbohydrates into usable energy the next morning. For dinner, keep it simple. Don’t go too heavy on fats, fiber, or protein, and aim for easy-to-digest carbohydrates such as pasta or rice.
PS: What do you recommend runners avoid during the last week before a race?
MF: Don’t try anything new during race week, be it shoes, apparel, nutrition, or workouts. Stick to what’s worked for you in training, and avoid any unwelcome surprises on race day. Also, avoid the temptation to do more: one last long run, one last hard workout – the work is done. Have confidence in your preparation, and take that with you to the starting line.
PS: What should runners look for in the perfect race outfit?
MF: Ideally, you want to have this figured out weeks before the race, so it may require some experimentation with different combinations of shoes, shorts, and shirts. The key thing is comfort, so you want to be running in a race kit that you’re not thinking about when wearing it. Make sure it’s made of lightweight, technical, moisture-wicking fabrics that don’t chafe or ride over the course of a couple hours.
PS: Is it OK to get a massage during the week of your race?
MF: Yes, but avoid any deep-tissue-type work that could take you a few days to recover from, and [avoid] any massage work within two days from the race. Three days out is the perfect time to get your muscles flushed out and warmed up for race day.
PS: What should runners do while they’re waiting at the start line in order to get ready for the race?
MF: Distract yourself! Don’t let nervous energy get the best of you. Talk with friends (or make new ones), and do your best to stay calm and relaxed. Once the race starts, temper that excitement over the first few miles to ensure that you don’t go out too fast.
If you’re signing up for a race (or thinking about it), check out all of our race training plans here.
Regardless of whether you are dabbling with veganism or just hunting for some plant-based proteins to add to your diet program, roaming the grocery store aisles for the proper protein supply can truly feel overpowering when you have no notion which goods to buy. We’ve defined four plant-based mostly proteins you must know about, how a lot protein they include, and what product brands we seal with a stamp of acceptance.
- What it is: Pseudograins are actually seeds, even although they cook and have a fluffy, nutty texture like a grain. They are gluten-cost-free and entire of protein. Typical illustrations include millet, quinoa, and amaranth.
- Dietary data: One particular cup of cooked pseudograins has ten grams of protein on regular.
- Try this: Attempt Eden Meals Organic Millet. Rinse the uncooked millet thoroughly, then dry roast in a saucepan. When toasted and aromatic, pour boiling drinking water over the millet and prepare dinner for thirty minutes. This procedure assists open up the millet seeds bulk up, so they have a fluffier texture and richer flavor.
- What it is: TVP stands for texturized vegetable protein, and it truly is a ground-meat substitute manufactured from soy flour. It comes in dehydrated flakes or pieces, and when it really is reconstituted in h2o, it truly is dense and meaty in texture.
- Nutritional details: One-fourth cup gives twelve grams of protein.
- Try this: Bob’s Purple Mill TVP is a reliable brand and delivers easy prep recommendations to rehydrate and prepare dinner the TVP for stews and casseroles.
- What it is: Tempeh is produced from fermented soybeans mixed with grains like barley or rice. Not like tofu’s bland and spongy texture, tempeh has a nutty flavor and company, fibrous texture.
- Nutritional data: Four ounces (50 % a bundle) gives you 22 grams of protein.
- Attempt this: Lightlife tends to make wonderful tempeh flavors. Fry up a number of slices of Natural Smokey Fakin’ Bacon in peanut oil, and put together to be astonished.
- What it is: Seitan is made from gluten, or the protein in wheat. It has a chewy and dense texture and is frequently employed to make mock meat.
- Dietary info: 1 serving of seitan has eighteen grams of protein.
- Try out this: White Wave tends to make fantastic conventional seitan, and the firm also helps make it chicken fashion or fajita design. Use in stir-frys, casseroles, or tacos.
POPSUGAR Physical fitness
Dear Pal of WHFoods:
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fast and simple weight reduction ideas
The World’s Healthiest Foods
Fat obtain is one particular of the most frequent issues that most folks are struggling from. It is not straightforward to get rid of extra fat. You need to be recognized and want direction to get rid of surplus excess fat in your entire body. Right here are some guidelines that will help you in [...]powerful tips rapid and straightforward excess weight reduction Anybody.data Bodyweight Reduction – Swift Fat Reduction Tips
Raise your hand if you grew up on Jif or Skippy. Aah, it brings again memories, will not it? But now that you’re a health-conscious grownup, you would not allow your bread go near that jar of hydrogenated oil, sugar, and salt. Yep, it really is only all-natural peanut butter for you, manufactured merely with the goodness of peanuts. But will not restrict by yourself to this one particular smear – nut butters can be made with any sort of nut or seed. Whether or not you select up a jar or whip up your personal, this is a nutritional comparison in case you had been pondering how bad your cashew butter addiction really is.
|2 Tbsp||Calories||Whole Fat (g)||Saturated Fat (g)||Carbs (g)||Fiber (g)||Protein (g)||Calcium (mg)|
|Cashew, Almond, Sunflower Seed Butter||188||fifteen.8||2.2||9||two.two||6||40|
|Cashew Macadamia Butter||200||eighteen||three||8||1||four||20|
|Hazelnut Butter||a hundred and eighty||17||1||five||3||four||forty|
|Macadamia Nut Butter||230||24||four||4||three||2||twenty|
|Peanut Butter||a hundred ninety||16||two||7||3||eight||twenty|
|Soynut Butter||a hundred ninety||fifteen||two||a hundred and forty||five||9||60|
|Sunflower Seed Butter||one hundred eighty||12||one.5||eight||four||9|
Sticky yoga mats offer you sufficient cushion to support joints and muscles, but for the duration of the first handful of months of use, it’s extremely common for you to slip and slide close to a brand name-new high-high quality mat. The very very best way to split in your yoga mat and stay away from slipping about is to simply use it as usually as you can, but there are a few techniques to expedite the method to make your mat feel like home faster.
Try out a salt scrub: Offering your new mat an “exfoliating” treatment method can support crack down the initial layer and assist you locate steadiness in poses. Sprinkle your mat with a blend of sea salt and heat drinking water, and both wipe it down with a stiff-bristled brush (if you have a single) or a cotton washcloth. When the weather is heat, some individuals have identified that leaving their mats out in the solar on a hot working day can support crack them in as well.
More than yoga: Will not roll up your yoga mat as before long as your apply is above! Stomp about with bare feet as you observe your favorite Television set demonstrate, or shift by means of a swift training video on your mat. The more you use it, the far more it will loosen up – you just want to get creative with how considerably you might be making use of your mat. Hopefully, getting your yoga mat out much more will encourage you to be energetic a lot more often.
Seize a towel: If it is tough to get grounded on your new mat, laying a towel on top of it can support. Initially, you may well have to readjust poses more often than you would like, but it really is the greatest way exercise on your new gear and not really feel held again. A large seaside towel will do the work, but we are partial to the Yogitoes Crop up Mat Towel ($ 64) that does a excellent job gripping on to a sticky mat. Far outside of the split-in period, you may be in a position to use it for the duration of very hot yoga and sweat-inducing Vinyasa courses. No a lot more slipping or sliding close to you can just emphasis on your practice till you might be ready to break in your mat.
No matter whether you have a very good justification like a pulled hammy or you might be lastly obtaining to that New Year’s resolution you manufactured for 2014, it really is never simple to get back again into the sweaty swing of things after a lengthy split from exercise. Soon after supplying by yourself a pat on the back for producing the option to get again on the workout teach, be sure to avoid these errors.
Producing Up For Missing Time
It isn’t going to issue if it really is been a few weeks or a handful of months, do not conquer your self up by pushing yourself to the max too before long. Overdoing on doing exercises can end result in this kind of sore muscles that you will not likely be in a position to bend above to tie your shoes for times afterward, or worse, an injuries can give you a a single-way ticket to an additional exercising crack. Relieve back into factors that first 7 days or two back again, and do not try out to split any individual records.
Scheduling a Race
Your co-worker invited you to do a fifty percent-marathon for cancer, and you want to help out, but you haven’t operate in months. Undertaking a big race is not the greatest notion on your initial day, week - or even thirty day period - again. If a deficiency of training is not sufficient, a touch of helpful competition may possibly drive you to shift faster and tougher than at any time, triggering injuries that can get months to recover. If a race is motivating you to get back into exercising, be honest about what you are capable of and plan forward to depart enough time for coaching.
Not Performing Ample
While you undoubtedly don’t want to start off back again up managing ten miles every single day, you also don’t want to operate two miles each two months. Strategy out and adhere with a normal exercising schedule that includes performing exercises at minimum a few to 4 days a week. Even twenty minutes of early morning yoga or a limited strength-coaching session just before bed will suffice you want to get your brain and entire body back again into the mindset that physical exercise is anything which is portion of your daily existence. Increase the quantity of workouts as you come to feel ready, making it possible for for rest days in the course of the 7 days.
Not Fueling Correctly
Your physique requirements gasoline prior to and after exercising for strength and recovery. Without having eating, you’ll not only feel foggy-headed and lethargic, but your metabolism will slow down, creating you to acquire fat. Here are tips on deciding on the proper pre-work out snack, and these dessert-like submit-exercise treats are confident to fulfill your sweet tooth.
Falling Back to Your Outdated Methods
If boredom and lack of enthusiasm is what introduced on this monthlong workout hiatus, it is time to reevaluate your schedule and find methods to spice it up so you are unable to stay absent. This could be as straightforward as obtaining a new time of working day to sweat, becoming a member of a new gymnasium that has a pool, or buying a established of cross-place skis.
POPSUGAR Physical fitness
Now that 2013 is winding down and nearly all our gut-busting celebrations are guiding us, it truly is time to target on our resolutions for 2014. Right after all those much-required times comforting and taking in, we are unable to hold out to tie on our sneakers, hop on our bikes, and Sunshine Salutation our way into the New Yr!
As we equipment up for New Year’s Eve, now’s the time to shout your New Year’s resolution out loud. Are you completely ready to Get Suit for 2014? Vote on your final physical fitness purpose for the yr under!
POPSUGAR Physical fitness