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From Fellrnr.com, Running tips
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* Taking on extra carbohydrate in the race can help preserve muscle glycogen and provide fuel for running. I would recommend 4-8 Gels plus one taken 5 minutes before the start of the race. Extra carbohydrate may also reduce muscle damage. See [[When to eat Energy Gels in the Marathon]].
* Post race nutrition is critical to replace used glycogen so following [[Nutrient Timing]] may make a significant difference to recovery. You can work out the calories required to run the race and add in the calories for your [http://www.exrx.net/Calculators/CalRequire.html Basal Metabolic Rate]. This will give you an idea of the number of calories you need to consume to be in balance. In practice, it may be tricky to consume sufficient calories, but following [[Nutrient Timing]] will help. For a rough estimate, assume around 2,600 Calories for the race and 2,400 for BMR, giving a total of 5,000 Calories required.
* Rehydration is important between races, and replenishing electrolytes is as critical to rehydration as water. Drinking excessive water without electrolytes is dangerous and can be fatal. Simply add 1/4 teaspoon of table salt per quart of drink as part of your [[Nutrition Nutrient Timing]] recovery to help with correct rehydration. Consuming salty snacks or adding extra salt to your food is also prudent. More at [[Practical Hydration]] and [[Hydration 101]].
* To prevent [[Delayed Onset Muscle Soreness]] you should focus training on [[Downhill Running]] so that your muscles adapt. This is obviously especially valuable for hilly races.
* DOMS does not generally respond to ice, massage or anti-inflammatory drugs (NSAID) such as Ibuprofen. Taking caffeine may offset some of the problems when running with DOMS. The pain of DOMS should be alleviated as the muscles warm up, but the weakness will remain.
