Modern Athlete Magazine Issue 104, March 2018 | Page 37

COACHING
more high-fibre foods than you
are used to prior to race day could
cause uncomfortable bloating and
flatulence. If you are more sensitive
to foods high in fibre, then cut back
on foods such as beans and bran
cereals two to three days prior to
race day. Remember that fruit and
vegetables should still be consumed.
If you are racing more often, reduce
your fibre intake only on race day to
make sure that you are not cutting
too much fibre out of your diet.
3 Eating and drinking
too late
It’s best to have your last dinner no
less than 13 hours prior to your race,
and do not over-eat. This will prevent
gastric discomfort and a sleepless
night, especially if you have pre-race
jitters. A liquid breakfast can be
eaten two hours prior to the race
and a solid breakfast can be eaten
three hours prior to the race. This will
ensure that you begin your race with
sufficient fuel. Practise what to eat
at dinner and breakfast before long
workouts – this way you’ll be able to
determine what works best for you
before race day.
4 Trying something new
Avoid eating unfamiliar foods in the
NUTRITION
week before race day. They could lead to gastric discomfort and diarrhoea,
which could leave you dehydrated, slowing you down or causing you to pull out
of the race.
5 Skipping breakfast
If you have difficulty eating breakfast before a race, wake up earlier to give
yourself enough time to eat your breakfast. A smoothie works really well if you
cannot stomach solid food.
6 Drinking too much water
Athletes should drink adequate amounts of fluids the week prior to the
race. However, drinking too much water before the race could dilute
your electrolytes, which may cause cramping, muscle weakness
and hyponatraemia. Electrolytes play a big role in muscle
contraction and an imbalance can lead to a decrease in
performance.
These common pre-race nutritional mistakes may
influence the performance of your race, but every
runner is different, so this is a trial and error
process. As an athlete you sho uld listen to
your body and learn what works best for you.
About the Author:
Esmé is a registered dietician based in the
Johannesburg area.
BODY SCIENCE
The simple science of warming up and cooling down
properly is essential info for all runners. – BY ERNEST HOBBS
A
s discussed in the January edition, there is a popular perception that
stretching before running improves performance and reduces the risk of
injury. However, research has shown no conclusive link to these claims,
some even pointing to detrimental consequences as a result of stretching.
However, while traditional stretching may not be the best idea before a physical
activity, a thorough warm-up may be essential.
The principle of a warm-up is exactly that: A slow but progressive increase in
exercise intensity to prepare the body for exercise. Ideally, this should consist of
three small phases, namely Stretch, Activate and Mobilise, easily remembered as
SAM.
1. Stretching should be done in a slow, dynamic (moving) manner rather
than a static (stationary) manner. Slow is the key, as ballistic (explosive) movements
could increase risk of injury and lead to soreness. Structures inside the muscle are
responsible for a stretch-reflex, contracting the muscle when it stretches too far.
Slowly swinging the limbs to the comfortable limit of range will trigger the inner
structures of the muscle to relax, as there is no risk of the muscles tearing.
Active Isolated Stretching (AIS) is another beneficial stretching technique, using
the contraction of one muscle or muscle group, for example the hamstrings, to
stretch the opposite muscle or group – in this case, the quads. Again, this method
is dynamic, holding a stretch for only a second, and in so doing the inner structures
again relax and safely allow the muscle to stretch to its comfortable limit.
2. Activating involves contraction of the muscles, thus allowing them to lengthen
during the stretch and shorten during contraction. This mimics the action of the muscle
during exercise, raises the local temperature, and increases blood flow, effectively
supplying the muscles with nutrients. A warm muscle is more pliable and becomes more
effective in its function, which may improve performance and reduce risk of injury.
3. Mobilising is to joints what stretching is to muscles. By taking the joints
through increasing ranges of motion at increasing intensities, the tendons and
ligaments around the joint are lightly stressed. Although the tendons and ligaments
have poor blood supply, the movement alerts them to activity and warms them in a
manner similar to repeatedly bending plastic.
Engaging Reverse Gear
Just as a warm-up is essential to prepare for exercise, so too a cool-down is essential
to prepare for rest, by reducing the intensity of activity gradually and leading the body
to a state of rest. It maintains an increased level of blood flow to remove waste by-
products from the muscles, while reducing the production of waste by-products.
Simply put, the cool-down is performed in the reverse order of the warm-up, but
here static (stationary) stretching may be of benefit during the cool-down. While the
muscles are warm, they stretch more easily, lengthening the muscles to improve
flexibility. In addition, static stretching while warm relaxes the muscle, reducing the
risk of cramp following exercise.
About the Author:
Ernest is a biomechanical, video, and running gait analyst at the High
Performance Centre (HPC) of the University of Pretoria.
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