Long Distance Running Tips.
By Efren Matinez
I’ve been racing for over 20 years. If I knew then what I know now, I would have changed my running skills altogether. No one ever told me that running long distances for many years can have negative effects on your body as you age. Don’t get me wrong, I love to run. It was my forte. In the triathlon, I was always able to chase the leaders in the swim and hold my own on the bike, but when it came to the running part, that’s when I would start to pick them off to win the race. Truth be told, it wasn’t a big deal to train like an Olympian if you have grand illusions of being a middle-aged Olympian.
For recreational racing, I’d say don’t race or run a distance longer than a 10K. It isn’t the actual race that is detrimental to your body, it’s all the training that leads to race day. If you’re going to be running in this year’s Modesto Marathon, I have a few tips to save your race and body. Start to taper down on your running 7-14 days before race day depending on your running skills. Stop running altogether 5 days before race day. Walk if you want to stay loose, maybe 2-3 miles. Remember to walk!
With nutrition, start to hydrate 7 days before race day. You know you’re good to go when the color of your urine is a straw-like color. Don’t drink alcohol 7 days before race day. Eat as clean as you can, focusing on clean carbs. Dinner the night before race day, at least for me, would be a large baked potato with sour cream, cheese, and chives, and I always eat the skin of the potato. I like to include a large salad with slices of hard-boiled eggs. For the 3 days before race day, try to stay away from meat or anything that might lay heavy on your digestive tract. You want to feel light as a feather on race day, if you know what I mean, without getting too graphic. Morning breakfast on race day, try to stay away from anything too heavy. I always enjoy a huge blueberry muffin or two with a small amount of coffee.
During the race, be mindful of not pushing yourself too hard. If you start to hurt, recognize it and adjust so that you’re able to finish the race. In the photo shown, when I used to be the DJ and MC for The Modesto Marathon, I instantly recognized a runner in trouble. Having much experience with running, I noticed right away his distress as he approached the finish line. I quickly jumped away from my microphone, from calling the runners’ names, and without a second to spare, I caught him before he fell on his face. I helped him cross the finish line and handed him over to EMTs for an ambulance ride to the hospital. After the race, he didn’t even remember finishing. So, pace yourself and know your limits. Just like the saying “slow and steady wins your race.” You have worked so hard for many months leading up to the race. Don’t rob yourself of the excitement and a most memorable finish. Good luck runners!
