At the time of actively engaging in parkrun, I had lots of ‘spare’ reserves (classified by health tables as an obese individual). I would get up on a Saturday, do my toilet and stuff, walk to parkrun, participate, and walk back home. I made a point of taking at least 500ml of water along, which I would finish, because I got parched.
Take note that at the time I usually did not eat anything. Instead, I would endeavour to ‘empty’ my bowels before leaving. Most times I felt and urge for a second bowel movement, brought on by the physical activity, once I returned home.
After I shaved and showered, I would dress and prepare breakfast. I seldom have an appetite immediately after running.
As mentioned in another post, I started participating in other races. On a particular Sunday morning, I had to rise early in order to collect my race number. Some disorganisation resulted in the races starting late. When the 10k eventually started, I got off to a reasonable start but within a few 100 metres felt funny—my heart rate sky high and vision blurred. I walked must of the 10k, walking most of the way not in best form. I even battled driving home.
Consulted my GP during the week that followed. He did an ECG, which initially appeared normal, but upon closer inspection shown up an irregularity.
During subsequent discussions he picked up on my not eating at all before running and explained that my heart, among others, needs (laymen speak) readily accessible energy for the valves to function.
I’ve since been making sure I do take sustenance before running races. However, I’ve also experienced really bad runs where it felt as if my intestinal content holds me back. Even changed to walk some or most of the race due to discomfort.
My recommendation would be to consult a dietician in order to get professional help.
I did searches and read. I made a point of eliminating certain food items, especially prior to races.
I’ve started using a meal-replacement shake prior to races.
Further realised the importance of portion control. A simple, but important step is to modest servings and zero seconds. Dish up and immediately put the extras away, for example to take for lunch. Use just big enough containers. Rather retain lunch for two days than over eating.
Lifetime of bad habits, for me, included high volumes of refined sugar. However, I wised up and started actively reducing. Furthermore, I’ve been experiencing the bodily effects of sugar spikes. A racing heart and shivers are not pleasant. After a particular trail run, I rehydrated with an energy drink that contains chemicals to open veins. The effect for me, had been compromised vision for quite a while after. I therefore restrict my rehydration to water, or perhaps low GI drinks during races.
Sweating inevitably results in excretion of minerals, which in turn could lead to imbalances, which in turn could well impact bodily functions.
I would recommend a sports-hydration portion after a run.
Personally, I quite like having a ready-to-heat soup waiting in the fridge for after I returned from a night race, showered and feeling peckish. Nibbling is not advisable—another of a lifetime of bad habits I am actively fighting (and gradually winning).
On short runs, such a 5k parkruns, I no longer experience the need to hydrate during. I drink a glass of water as I wake up and another shortly before leaving home. On return I would drink one or more glasses.
However, what sparked this post is running at 12:30, at about 30°C. Much as I enjoyed running the trail, I became quite thirsty, my mouth and lips quite dry. Subsequent to a morning walk, I had three coffees, which dehydrates. Considering the circumstances, taking water with would have been wise. Fortunately, I had water in the car, which quenched my thirst.
Comments