5k race today... Need some help though

raven56706
raven56706 Posts: 918 Member
in Fitness and Exercise
Doing a corporate challenge today in Central Park. I did it a year ago and burned over 1000 calories. have 2 questions:

whats the best lunch to have to get prepared for this? i did one before but looking to have a meal that will be healthy choice.

I have bad shin splints. Last year i finished it at 54 minutes. it sucked because after 2 minutes, i had to walk because my shins were sooo tight. It isnt better than last year. Any tips for this go around?



just looking for some advice...

Replies

  • LydsVille77
    LydsVille77 Posts: 126 Member
    Protein and veggies would be ideal, for me anyway. But depends on how many hours before the run you will be eating. I personally cannot have any solid food less than 3-4 hours before a run because it really slows me down. I shoot for a yogurt and a banana or a protein shake. Some people prefer carbs. I am no expert, just sharing my experience. As for shin splints, I have not had them in almost a year.. stretching is key. My first 10k I had to stop every half mile to stretch on the curb, super painful... hope it doesnt act up for you. Good luck!
  • raven56706
    raven56706 Posts: 918 Member
    mine begins at 6:30 pm...
  • LydsVille77
    LydsVille77 Posts: 126 Member
    Oh then you should be good for a normal lunch. Just pick something balanced, like a salad with chicken, or meat, veggies and brown rice. Soup and salad? Just avoid high fat and too much fiber.
  • raven56706
    raven56706 Posts: 918 Member
    i ate lunch already but asking for help with the shin splints.... i just got a sleeve at city sports but looking for more
  • sleepingtodream
    sleepingtodream Posts: 304 Member
    I get shin splints when I walk too flat footed. It helps when I really flex my foot when I walk...land on heal roll to toe and push off...almost an exagerrated movement to flex your shin muscle. You could also try icing your shins before the race and make sure you do ample stretches. Flex foot up and hold 10 seconds....point toe down and hold for 10....repeat a couple times. Good luck!
  • KansasRider
    KansasRider Posts: 76 Member
    I've got my shin splints taped up with KT tape. I swear by that stuff!
  • fabiomuralha
    fabiomuralha Posts: 114 Member
    Hey dude, so eat normally until 2h before for the race... 30min before just drink some coffee and it's all.. 5k It's a short race you don't need to eat not special ...

    Good race for u!
  • nadz6012
    nadz6012 Posts: 126 Member
    If you have time, make sure you've got proper shoes, sometimes that could be the cause of shin splints. And hydrate very well before hand!
  • jzammetti
    jzammetti Posts: 1,956 Member
    If you have time, make sure you've got proper shoes, sometimes that could be the cause of shin splints. And hydrate very well before hand!

    ^^This

    [/quote] Hey dude, so eat normally until 2h before for the race... 30min before just drink some coffee and it's all.. 5k It's a short race you don't need to eat not special ...

    Good race for u![/quote]

    ^^ and this.
  • ze_hombre
    ze_hombre Posts: 377 Member
    When I have had shin splints it was always due to improper form. Get some good minimalist running shoes and learn to mid-foot strike. You are either heel striking or (more likely) toe striking and putting unnatural stress on your lower leg muscles. When you mid-foot strike your skeleton absorbs the shock, when you toe or heel strike your muscles and tendons absorb the impact. Watch some YouTube videos on Chi Running for examples.

Categories