Sport Science Blog

Regular articles, hints, tips and advice from our panel of Sports Nutrition experts

Reading parkrun

12 November 2009 06:56 | Posted by: Gareth Turner

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The LSST regularly attend park run events across the UK and I have recently attended one in Reading at the Thames Valley Business Park. I have found the parkrun events to be thoroughly enjoyable to work at and whilst I am there I am available to answer sports nutrition questions and offer advice to runners of all abilities. I am also there to sample the Lucozade Sports Nutrition Range and explain what the different products are designed for. I thought a Blog what be a great opportunity to discuss your running achievements and any problems you have experienced during your training. The parkrun scheme has created a great community spirit within the running world and Lucozade Sport has been supporting it throughout its development. As such I wanted to start this Blog/Forum area to provide a place for you to come and ask me any questions that you weren't able to ask me, the last time I was down?

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7 Comments

Bruce ~ 12 November 2009

Great news! Thanks Gareth, I just have one question about what you would suggest would be a good breakfast before I do the parkrun?

frannie Annie ~ 13 November 2009

Hi Gareth,

I have started going to my local park run on a Saturday morning but have found I get cramp in my legs straigtht afterwards. i dont normally have time to eat breakfast and as its only 5k I feel i don't really need any. is there anythign i can do to stop the cramp, i have heard of a eating a recovery bar, is this necessary for this distance?

Thanks

gareth-turner ~ 16 November 2009

Hi Bruce. Thanks for your question. Your bodies choice of fuel when exercising is carbohydrate. An ideal breakfast would be taken 3-4 hours before the start of the race in the form of porridge, cereal or weetabix. However in the case of a parkrun which starts very early at 9.00am you would want to eat something that your body can easily digest such as toast, a banana or an energy bar. These food sources contain simpler forms of carbohydrate (e.g. glucose), which your body can rapidly absorb. For more information on breakfast for athletes go to: http://www.lucozade.com/sport/Downloads/Factsheets/breakfast_nutrition.pdf.

Bruce ~ 16 November 2009

Thanks Gareth. What about drinking? I always have a cup of tea in the morning but thats about it I don't like drinking much before a race. I tried one of those alert plus caffeine shots the other day. Whats your thoughts on caffeine? Is it any good?

gareth-turner ~ 18 November 2009

Despite the early start for a parkrun there are some foods that you can eat (see the post to Bruce). When you exercise your body sweats to cool yourself down, therefore you lose fluid and salts (electrolytes). If you do not replace these salt then performance can be imparied and cramp possibly caused. There is some anecdotal evidence to suggestion a reduction in potassium and magnesium causes cramping and impairs muscle contraction. Drinking Lucozade Sport Hydro Active will put the elctroytes and fluid back into your body. Let me know if this works for you. Do you usually find time to drink some fluid in the morning?

Gareth ~ 20 November 2009

Just to let you all know that I will be down at Reading park run this saturday (20th). If you have any nutritional queries, i will be happy to help. Look forward to seeing you. Gareth

gareth-turner ~ 25 November 2009

Hi again Bruce. From a fluid point of view ensuring you are hydrated before you race is very important. The easiest way to find out how hydrated you are is the colour of your urine. If your wee is yellow in colour then you are likely to be dehydrated. Dehydration will result is exercise being harder (increased heart rate and core temperature). Try drinking a pint of fluid 1 hour before the start of the race.

Caffeine is an effective ergogenic aid. The Lucozade Sport Caffeine Boost drink contains 80mg caffeine which is an idea amount to improve your focus before a race. Has anyone else tried supplementing caffeine before exercise? If so what are your thoughts?

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