Right workout, diet may help run an extra mile

Right workout, diet may help run an extra mile

When it comes to running cramps, this article is pretty sensible and has some great tips at the end:
* Make sure you get adequate rest the night before the race. Eat a dinner rich in carbohydrates as that is your main fuel for exercise. The only point I would add here is to be careful you get some complex carbohydrates (found in vegetables, grains, nuts etc) and also make sure you don't have too much carbohydrate at the expense of protein and fat - which have an important role to play in the energy cycle.
* Have a light breakfast before leaving home. Arrive at the start point at least an hour before the start time to avoid last minute anxiety and chaos. Remember not to burn up too much energy in pre-race activities and anxiety.
* During the race, run at your own pace. Avoid getting carried away by those around. To do this you must have a good training program specifically for the event - for example, it's no use training on a flat course if there are a lot of hills - this is inviting leg and calf cramp.
* Consume water or any other oral dehydration fluid supplied at each water station along the way. If you know your rate of fluid loss (we show you how to do this in the Ultimate Cramp Busting Guide), then you can plan your hydration strategy.
* If you experience any chest discomfort, unusual shortness of breath, nausea or giddiness during the race, stop and take rest for a few minutes. Seek medical help if the discomfort persists more than a few minutes. This may also be a good time to try some self massage of any leg cramps.
* Write down your emergency contact number at the back of your running bib
* Stuff in some apricots in pockets and eat them at halts. A great idea to prevent leg cramps and running calf cramps! I also recommend electrolyte sachets you can add to water.