The toughest thing for me is to taper my training before a big running event.  It’s no different again this year with just a few weeks to go now before the Reggae Marathon.  I still feel the need to do speed work and my weekly long slow distance run.

Ramone Williams the intrepid Reggae Marathon go-to-person put together some training tips about eating and hydration to maximize your performance. It’s good advice.  With just over 3 weeks to go now, here they are”

• Drinking too much liquid can be just as harmful as drinking too little. Try to maintain a healthy balance both for training and on the actual race day
• Avoid sodas and most juice drinks. Sports drinks provide the carbohydrates and electrolytes that runners need. Find the ones that best suit your taste.  The Reggae Marathon distributes water and Gatorade at every mile aid station in a unique plastic pouch
• Food is fuel so make sure you “fuel up” before a workout. Most runners aim for 50% carbs, 25% protein and 25% fat in the distribution of daily calorie intake
• Carbohydrates are an important part of a runner’s diet. You need slow burning carbs to take you through your runs so avoid sweets and pastry and opt for yam, pasta, whole grains
• Snacking is not necessarily a bad thing. For runners it can be a good “nutrition strategy” as long as snacks are nutritious and healthy such as fruits and nuts. They can assist to reduce cravings and keep your metabolism high and this helps in weight control.

For more information, check out the ‘Training’ tab on the Reggae Marathon web site. 

Thanks for the great advice Ramone.  And yes, I am tapering my training for this year’s Reggae Marathon.  It’s the result of a foot injury unfortunately but it has forced me to reduce my weekly mileage and include rest days.  The results will be on display Saturday December 4.  See you in Negril.

Until next time…

that running guy