Health
Get Moving Central!
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By Philip Saigeon, RD, LDN, CFT
The first annual Ochsner Central 5K is set for Saturday, February 23rd at Central Middle School. Race day registration and shirt pickup begins at 7:30 am and the 5K Run/Walk begins at 8:30 am. More information and a link for online registration is available at www.centralcommunity5k.com.
The Ochsner Central 5K is the perfect opportunity to achieve your New Year’s resolution goal of exercising more and getting fit. Here are a few tips to help you cross the finish line.
Prepare, prepare, prepare.
Prepare yourself in advance. Not many of us can go from the couch to a marathon without a little work in between.
• Gradually work up to the distance you want to run over time.
• Have a game plan for the race – know the route, know the distance, know the terrain and know your capabilities.
Power up.
As race day approaches begin to fuel up your body.
• Be sure to stay hydrated while training for the big event and on race day.
• A few days before the event add an additional 20 to 25 grams of carbohydrates every 3 hours to your daily intake. This will allow slow accumulation in muscles throughout the entire body. Recommended foods include bananas, pasta, brown rice, rice cakes, citrus fruits or juices, nuts, potatoes and protein and granola bars.
• Eat a moderate breakfast with high protein foods or a high protein shake two hours prior to race time.
• Once your sneakers hit the pavement take small sips of liquid throughout the course or suck on oranges to maintain hydration.
• Bring healthy snacks such as trail mix or dried fruit with you for race time snacks.
Get your zzzz’s.
• Get plenty of rest before race day. The recommended 7 to 9 hours will ensure your body is rested both physically and mentally.
• Put down the weights 48 hours before the event. Avoiding weight bearing activity including running will help you maintain and store glycogen in the muscle and liver to help prevent what’s known as “hitting the wall” for runners.
• If race day dawns chilly, wear long running pants to conserve and maintain your body temperature.
• STRETCH! Before you begin the race, perform total body stretches especially focusing on the legs and calves.
Once the race is complete it is a good idea to eat a high protein meal within an hour of completion to repair any muscle breakdown that may have occurred.
Events such as the upcoming Ochsner Central 5K are a great way to achieve or work toward your fitness goals. Whether you are an experienced runner or a new comer to the sport, be your own champion and celebrate your accomplishment!!
Philip Saigeon is an Ochsner Registered Dietitian, Licensed Dietetic Nutritionist and Certified Fitness Instructor at Ochsner Health Center – Central. He can be contacted at 261-9790.
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