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For Starters
Palm Coast Thursday, Jan. 20, 2011 7 years ago

Runners, lace up but don't load up on carbs

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by: Andrew OBrien Contributing Writer

This Sunday, runners (including me) will wake up, lace up their running shoes and participate in the inaugural Palm Coast Half Marathon. The race will also feature a 5-kilometer run/walk and a one-mile fun run and will take runners through the extensive trail system in Palm Coast. The run will feature wooded areas, main city roads and the Intracoastal Waterway. But before you hear the gun and take off on your journey, here are a few things you might want to consider.

Knowing the course
The 13.1-mile trek will take us all over town. We will start at the Palm Coast Marina and then journey over the Hammock Dunes toll bridge. That will take us all the way to 16th Street. Coming back, we’ll will cross over the bridge and then head through Linear Park and Waterside Park. In the end, the race will finish back at the marina, where there will be refreshments and awards.
 

I ran the course last weekend for a little practice. I’m not sure if the entire race will be on the sidewalks/paths, or if some will be on the main roads. But my guess is there will be plenty of water stops along the way and, though it won’t be too hot, there will be plenty of shaded portions.

Nutrition tips
Something to keep in mind is how to eat and drink in the days leading up to the race.
 

A common fallacy is loading up on carbohydrates the night before. Don’t do it!
 

According to www.runnersworld.com, the best way to go about this is to eat moderate quantities over an extended period of time. That includes something like oatmeal for breakfast, potatoes at lunch and pasta for dinner.
 

Also, don’t drown your system with water. I know I’ve chugged gallons of water hours before a big race or soccer game.
 

That’s not the way to go.
 

Instead, drink your normal fluids during the days prior to the race. That includes water, sports drinks, juice and even coffee or tea.
 

On race day, drink 16 ounces of water two to three hours before the race then another one or two cups of water right before the gun goes off.
 

And with that, I wish all of the participants a fun, healthy run. I look forward to seeing all of you on the course, and if you see me, please say, “Hi!”
 

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