Q: Am I too slow/out of shape to join?

A: Of course not! We would love to have you run with us at any speed or ability.

Q: How much are dues?

A: This school year (2021-2022), dues are $40 per member, and last the whole year. They cover race reimbursements, travel, anything a member of Carolina sports clubs is eligible for, and a jersey! We have some of the lowest dues of any Carolina sports club, and are always striving to make them worth the cost! Feel free to talk to leadership about any financial concerns.

Q: What should I eat before/after I run?

A: Eat something light, like a peanut butter sandwich or some fruit gummies, toast with some peanut butter, a bagel and jam, etc.  You need simple sugars to break down.  If you have a couple hours before your run eat some eggs or some nuts as these will give your body the needed protein required for muscle growth.  Try to stay away from heavy, sugary foods such as meats, milk, cheeses, and bananas as these will take longer to digest and cause your stomach to be bloated with gas, which isn’t very comfortable while running. Importantly, listen to your body, every runner will fuel differently according to their individual needs. Eat your pre-race breakfast 2 to 3 hours before the race start. This means an early morning, but, all the better to get up and moving as far as the bathroom issues are concerned. Keep sipping water up to 30 minutes before the race starts. This should allow you to process everything you have taken in and time to use the bathroom before the race begins. After your run, eat something light within 30 minutes to quickly replenish your energy stores.  Within one hour you can start eating those heavier foods to replenish your lost energy stores. Chocolate milk is a good boost as it has protein, sugars, and calcium needed for muscle growth, contraction, and recovery. ALWAYS EAT BEFORE YOU SLEEP! You may be tired but getting the energy in you first is most important, then you can sleep. 🙂

Q: When do I carbo load before my marathon?

A: If you want to “carbo load”, I suggest you consume your largest meal 2 nights before the race rather than the night before. Here’s why: The night before a race we usually don’t sleep very well because we are anxious; anxiety compromises the digestion process. Eating a large meal under these conditions can have disastrous results. If digestion does not go well that night, you wake up feeling very full and uncomfortable. Not a good way to start a race! You want to go to the start line feeling nourished – not hungry, but not full either.  Lean and mean is what you want!  Stick with what you’re used to eating before long runs.  MOST IMPORTANT RULE: Nothing new, only the tried and true!

Q: I’ve heard that too much running can be bad for your body. Is this true? Should I even run a marathon?

A: It is true that too much stress on your body can cause stress fractures, injuries, and long-term pain.  However, if you train smart and keep yourself healthy throughout your training, there is nothing to worry about.  It is possible to train for a half or full marathon by running no more than 4 days per week. Your body needs to recover so that you can do your best each time you run.  The weekly consecutive days with the Carolina Marathon team will help you build your speed.  The long runs on the weekends are planned to build endurance.  You can Cross train, weight lift, do yoga, or do nothing some days of the week; it is up to you. When training for a full marathon, your base mileage should be at least 35 miles per week. Running a marathon has been proven to decrease the ability of the body’s immunity to virus and bacteria.  This is where rest is very important! You have to give your body time to recover after your race.  Don’t try to run a marathon every month, and give yourself enough time and tapering before you do any fast or heavy runs after your race.  Run smart and stay healthy.

Q:  So, I’m training for a half marathon, and am experiencing some shin splints. I made sure that I’m not running in old shoes anymore. Do you know of other things to do as precautions/things to treat it?

A: Well it could be a number of things. The shoes you have may not be fit for your feet and leg structure. In training, be sure that you aren’t racking on the miles too quickly and make sure you are resting at least 1 day out of the week (resting means no running but you can do anything else). Make sure you are following a training program, too; there are plenty that you can find online. Be sure you are eating after your run and consuming protein rich foods (chocolate milk is the easiest) 30min-1hour after your run. This helps with muscle recovery. Make sure you ice after you run. 20min on and 1 hour off at least 2x. This will decrease inflammation. Try to stay away from medications if you can. Finally, STRETCH. Stretching your calves is very important to facilitate blood flow and transport of nutrients. Even if you don’t see anyone else doing it at practice, go ahead and stretch! Your muscles and joints will thank you.

Have a question that was not addressed here? Send your questions to carolinamarathon@gmail.com!

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