Liz crosses the line to win the adidas Half Marathon at Silverstone motor racing track
British long distance running star and Lucozade Sport ambassador Liz Yelling gives you the tips and advice you need to get the most out of your race Well done you’re nearly there It’s funny that some people spend the majority of their time in their ‘living’ room staring at a flickering box in the corner. This isn’t really living! And for me, that’s what is great about running; it makes you feel alive. It’s a sport that is simple to start, needs only a small amount of kit, is easy to take with you wherever you go, is social and fun, and best of all, it’s brilliant for your health, fitness and vitality. Whether you’re a total beginner, an occasional jogger or a regular runner, participating in the Hydro Active Women’s Challenge is something to shout about and is a fantastic achievement.
READY FOR RACE DAY
So what now? The final week Are you worried about what you’ll need to take with you, what to wear, whether you’ll get lost, what to do at the start and finish or how fast to go? Well don’t panic! Your walking, running or jogging programme over the previous weeks should have taken care of your fitness so just relax and enjoy the day. Back off In the week before the run don’t be tempted to test yourself or top up your fitness by going out and doing more running or heading to the gym more than you’d normally do. There’s a wealth of scientific evidence that has shown that ‘tapering’ (reducing training volume) improves running performance. To get the most from yourself on the day of the run aim to do between 30 - 50% of your normal exercise volume in the week leading up to the event. Nourish yourself It’s equally important to make the right food and drink choices too. Carbohydrate is the body’s energy currency and you need to make sure your reserves are well stocked for the big day. That doesn’t mean a week of undoing all your hard work by gorging on pastries, but sticking to a balanced healthy diet that contains some carbs, especially in the three days before the event. Low GI carbs (like oats, barley
15% off Lucozade Hydro Active sports sachets when you buy online. Enter code HAWC27 at www.lucozadeshop.com 18 Hydro Active Women’s Challenge | www.womenschallenge.co.uk
and bran, wholegrain breads, basmati rice or noodles work really well. It’s important to stay topped up with fluids too. Have a bottle of Hydro Active on your desk at work, in your gym bag, at home, or in the car. Regular sips throughout the day will keep you properly hydrated. It’s low in calories and is specially formulated to contain the fluid that you need as well as carbohydrates for energy. It also has essential electrolytes that you’ll need on race day to replace the salts you lose when you sweat. Plan and prepare! Make sure you’ve taken care of any childcare, family and work commitments in advance. Pack your kit by laying everything out you need for your run the day before. My typical check list includes: • • • • • • • • • • • • • • • •
Race entry details, map, location of event headquarters, start and finish Running shoes Kit: shorts, leggings, crop top, bra, T-shirt, vest, lycra run tights, socks Race number Safety pins (for your race number) Toilet paper (explained below!) Wet wipes Deodorant Towel Hair scrunchie Emergency tampon Sunscreen Plastic bag for used race kit! Post race snack Hydro Active for before and after your run (but there will also be hydration stations at the start of the race with plenty of Hydro Active for you on the day) Post race kit: Warm top, bottoms, clean knickers, clean bra, socks, flip flops >>
15% off Lucozade Hydro Active sports sachets when you buy online. Enter code HAWC27 at www.lucozadeshop.com www.womenschallenge.co.uk | Hydro Active Women’s Challenge 19