February 13, 2017

Grandad ready for 40th Rotorua Marathon

Photo of James running the Rotorua Marathon event courtesy of Marathon-Photos.

Go in the draw to win a Rotorua Marathon entry (any distance you choose) via our Facebook page or Instagram page.

By Rachel Grunwell

Grandad James Crosswell is about to run the Rotorua Marathon for the 40^th time when the event is held on May 6, 2017.

He’ll be darn proud of this achievement and he reckons that finish-line feeling will be just as good as the first time he lapped the lake in 1973.

“Getting to that finish-line is the ultimate,” says the 67-year-old plumber from Opotiki.

“It’s amazing when I’m lining up at the start-line too and people are all nervous and ask ‘how many (Rotoura Marathon events) have you done?’ Well, people almost fall over when I tell them!”

james from the archives

Here’s a picture from the archives.

James says he aims to keep running this event until, well, he can’t run it anymore. He’s keen to catch up to the tally that his late mate Colin Smyth reached before he died aged 76 in 2015. Colin ran the event an inspirational 50 times and is a local legend for this achievement.

“God willing, if I’m able to – I’d like to beat his record,” says James.

Interestingly, Colin too was a plumber like James.

“Maybe this running business could be something to do with the trade perhaps,” quips James, who has been running since he was a teenager.

James says he runs for general health and fitness. He has lost track of the number of marathons all up he has run. It would be around the ”80” mark, he reckons. But these days he just concentrates on running the Rotorua Marathon each year.

“I love the Rotorua Marathon course because it has a bit of everything: Great terrain, some hills, water, good competitors and you only have to do one lap”.

His fastest ever marathon time was 2hr 49min in Hamilton – a course years ago which required numerous laps of one area in the Waikato.

By the way his fastest Rotorua Marathon time is 2hr 52min, but these days he is happy to do the event “around the four-hour mark” with a walk/run approach.

“I love this challenge,” he raves.

Picture of James smiling at the finish-line. Pic is courtesy of Marathon-Photos

His wife Maureen and three daughters support his running. He is a grandad to four grandsons.

james and girls

Pictured from left to right: Sarah, James, Emma and Rebekah

James has long been a member of the Rotorua Marathon’s ‘Survivors Club’ – a club you can enter if you have run the event 15 times, or more.

Pam Kenny, who helps run the Survivors Club, says the membership of this club currently stands at 531 (including 34 who are now deceased).

Enter the Rotorua Marathon (there are four distance options) by clicking HERE.

Rachel Grunwell is a marathoner (she has run 15), qualified yoga teacher (specialises in yoga-for-runners), columnist for Good magazine and the director of the lifestyle website www.inspiredhealth.co.nz Follow Inspired Health on Facebook & Instagram

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January 28, 2017

Dealing with Injury – what you can do

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Dealing with Injury – what you can do

By Rachel Grunwell

Runners generally fear getting injured. The best approach is to adopt injury prevention strategies like yoga, using a foam roller, compression tights or self-massage to reduce the likelihood of injury (or see a professional masseuse if you run longer miles and can afford this).

Last year, I suffered my first running injury due to overloading. It was eye-watering painful.

I saw physiotherapist Vaughan Craddock, a director at Sports Lab who works with elite athletes and weekend warriors. Incredibly, he helped me go from hobbling (for weeks!) to running pain-free (and able to do the Chicago Marathon just a few months later). He diagnosed my problem quickly and told me what I should do to avoid aggravating the injury.

Then he gave me clear instructions on what I could do fitness-wise to maintain my base fitness. It was reassuring to have a firm plan to help me return to running. Vaughan says seeking specialist advice is ‘empowering’. I’d agree!

To avoid ever being in my (run) shoes, here are Vaughan’s tips to avoiding injury below:

vaughan

Pic of Vaughan on his mountain-bike.

Firstly, he recommends that you listen to your body. If you’re tired, then rest. If you miss a workout, do not rush to make it up. “This is a common mistake that people make,” he says. It can be a fast-track to injury…
If a niggle does not clear in 2-3 days, see a specialist. Ignoring an on-going niggle can see things escalate.
Vaughan recommends runners reduce any ‘stresses’ in life, hydrate and eat well, get good sleep, and make sure you get enough relaxation to recharge.
Stretch too, says Vaughan, “because if you feel tight, then how can you expect your body to move well”.
Lastly, he says: “Be positive”. This can have a ‘dramatic effect’ on healing timeframes.

This column was published by Fairfax newspapers.

Column by Rachel Grunwell, Cigna Health and Wellbeing Ambassador – a mum, experienced runner, qualified yoga teacher and director of lifestyle website InspiredHealth.co.nz. Follow her personal journey to get race-ready with her family on Facebook & Instagram

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January 23, 2017

Yoga Tips for Runners

SKINS 1

Blog by Rachel Grunwell: Marathoner. Yoga teacher. Good magazine’s wellness columnist. Director of InspiredHealth. Follow Rachel via Inspired Health’s Facebook, Instagram & Twitter for inspo, recipes & giveaways. ps there’s a marathon entry giveaway coming up on the Facebook page soon!

Yoga Tips For Runners

Runners can be reluctant yogis. We think our time is better spent continually pounding the pavements.

It’s usually an injury that will force us into finally doing a stretch routine. But if you’re smart, then incorporate stretching (and strength work) into your training programme now.

Here are some yoga tips for runners:

Gently ease into stretching. You would never run a half-marathon overnight without training well or run too fast, too soon. So, have the same approach to stretching. Do a little bit and, slowly over time, you will improve.

Use yoga exercises to strengthen your core. The slouchy-look is uncool – and a sleepy middle limits your power.

Yoga can help to re-balance your body. If you’ve got a niggle, then you can end up compensating in another area and then injury is inevitable.

Avoid burn-out with the de-stress elements of yoga. Forget the body benefits for a moment; this stuff comes up trumps for the mind.

Yoga incorporates some great breathing exercises so you can better learn how to harness your breath. Maintaining steady, calm breathing in those last miles can give you an edge. While, shallow breathing will leave you breathless, steal energy and slow you down.

Sharpen your focus through yoga by using a mantra. Yoga can help you to silence distractions and truly focus on race day. In those final miles of an event, lots of runners want to give up. This is when your mind drives your legs.

Yoga will improve your range of mobility. This will help you move well and run well.

Your posture and alignment can be improved through yoga. So, you’ll look better, and run better too.

Lastly, make sure you stretch “smart”. See a yoga teacher or personal trainer so they can check your alignment and technique is correct.

Meanwhile, here’s another blog with 7 easy stretches for runners – Click HERE.

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December 2, 2016

Inspirational blind runner signs up for Cigna Round the Bays

maree

Achieving your goal – no matter what!

By Rachel Grunwell

Can you imagine being legally blind and running fast? Well, Maree Carson does this. The 32-year-old Wellington travel agent refuses to let her disability stop her from running.

Maree’s next event is Cigna Round the Bays on 19 February, 2017. Her goal is to step up her speed so she can beat her time of 1hr 46mins from the same event earlier this year.

“I’m quite competitive and so I’m looking forward to doing it again and trying to do it better,” she says.

To achieve her goal she will join the Wellington Harrier Athletic Club to help with her training. Maree also runs with Achilles New Zealand, who support her by teaming her up with a guide to help her along new and unknown courses.

Next year’s event will be Maree’s fifth half-marathon following her completion of the New York Marathon last month with the help of Achilles guide Josh Thomas, from Wellington. He will also volunteer at Cigna Round the Bays, an event he is a big fan of.

“It’s an easy and flat course, the water views are beautiful and there are good vibes,” he says.

Maree loves the event too and has always run. “I love it. I feel quite free and it gives me a clear head. It makes me feel better. It makes me so happy,” she says.

Maree started losing her sight aged 16 through a degenerative eye condition, Retinitis Pigmentosa. She has less than 5 percent vision including no depth of vision or peripheral vision. She cannot see in the dark, in shadows, and sometimes “floaters” affect her central vision.

Her commitment to running is an incredible inspiration.

Achilles is the official charity partner of Cigna Round the Bays. Want to help? If you would like to guide an athlete, or have a disability and would like help to take part in Cigna Round the Bays, contact Achilles at achillesnewzealand.org. Or fundraise for this worthy cause. You can set up a fundraising page as part of your registration.

ENTER NOW

❚ Register for the event at cignaroundthebays.co.nz and join #stepitupnz.co.nz to be in to win a prize worth $2500.

❚Column by Rachel Grunwell, an award-winning writer, magazine wellness columnist, Cigna Health and Wellbeing Ambassador, runner, qualified yoga teacher and director of InspiredHealth.co.nz. Follow Rachel on Inspired Health’s Facebook & Instagram pages.

ps go into the draw to WIN a health and fitness book on facebook at the moment by fitness phenomenon Kayla Itsines!

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November 20, 2016

7 Stretches for Runners

Blog by Rachel Grunwell: Marathoner, qualified yoga teacher, wellness columnist for Good magazine & director of Inspiredhealth.co.nz . Follow Inspired Health for inspo, recipes & giveaway on Facebook & Instagram

7 Stretches For Runners

Love running? Well, make sure you stretch.

This element of training is as important as the long runs, short runs, hill runs, speed work, strength work & the rest days.

Running tightens up your muscles and so stretching helps to counteract that.

Before you run, spend a few minutes doing ‘moving, dynamic stretches’ (ie leg swings or smooth and controlled ‘walking lunges’). This prepares the body for moving well – and so you feel less tight.

After your run, take a few minutes to stretch out too. It helps to bring length back to the muscles – and to avoid walking like a ‘lego-man’.

I teach ‘yoga-for-runners’ classes in Auckland. But if you can’t access a run-specific yoga class like this then try ‘yin yoga’, tai-chi, Pilates, stretch or Les Mills ‘body balance’ classes. Remember this restorative element of training is as important as the hard miles.

Stretches for Runners:

rm-lunge

Lunges – hits the hip-flexors & hamstrings. Releases tension around the hips nicely.

rm-hamstrings

Forward fold – hello hamstrings!

rm-quad-stretch

A magic quad stretch. Remember to stand tall.

rm-1-foot-stretch

Stretch under the feet. Ditch the shoes ideally. Gently ease in & out of this.

rm-squat

Squat. Stretches your thighs, hamstrings & calves. Relieves tension in your back too.

rm-recline-pigeon

Hello hips & glutes stretch!

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Legs-up-the-wall. Finish any workout with this restorative yoga pose. It’s bliss!

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November 19, 2016

Training tips to get run-ready for Cigna Round the Bays

By Rachel Grunwell

Now is the time to step it up for training for the annual Wellington event – Cigna Round the Bays.

The family-friendly event is 14 weeks away – on 19 February 2017 – so there is plenty of time to train well and make the most of this health journey.

This way, you’ll reach your health goal with ease and be proud of your efforts at the finish line. If you haven’t registered, then do so now so you can get the maximum health benefits from becoming a stronger runner.

There’s a distance for everyone – whether you want to walk with your baby in a buggy, do the fun run, tackle 10km, or go the distance with the mighty challenge of the Cigna Achilles Half Marathon (21km).

To help kick-start your training, I’ve listed some tips below which helped me on my run journey. They are tried and tested and I know they work.

Only a few years ago I’d puff while merely walking and pushing my youngest son in a pram, but I slowly built up my fitness with a gentle walk/run routine to now being able to run longer distances with ease. So if this mum can, you can!

TIPS FOR RUNNERS

Start with an easy walk/run around your neighbourhood for 10-20-minutes in these early weeks. Walk for two power poles, run the next two, then repeat. Over time, you will run more and walk less. Do this two or three times weekly. Keep it fun.

Don’t run too fast to avoid getting injured.

Run with good posture. A trick

is to imagine a string above your head pulling you upright.

Try to keep your arms by your

side. Flapping them wastes energy – and looks a bit uncool!

Look both ways before crossing any roads and don’t have your music up too loud. Safety is

important – and be particularly watchful if you have little ones with you.

Drink water, not sugary drinks.

❚ Column (week 2) published in newspapers throughout Wellington.

Enter by registering HERE & join #stepitupnz.co.nz to be in to win a prize worth $2500.

Column by Rachel Grunwell, Cigna Health and Wellbeing Ambassador – a magazine wellness columnist, runner, qualified yoga teacher and director of the InspiredHealth website. Follow Rachel via Inspired Health on Facebook and Instagram.

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November 16, 2016

6 Stretches for Runners

pigeon Vince yoga for runner (pigeon)

Blog by Rachel Grunwell: Marathoner, yogi & writer for Run4YourLife magazine & Good magazine. Follow her via Inspired Health’s Facebook & Instagram for lifestyle inspo, recipes & giveaways.

Pictured above: Yoga teachers Rachel Grunwell (left) and Vincent Bolletta (right) demonstrate the pigeon yoga pose. Rachel is in the beginner version of the pose, while Vincent shows a more advanced version.

STRETCHES FOR RUNNERS

Stretching helps you to “move well” and “run well” – whether you are an elite athlete, or at the back-of-the-pack.

You don’t have to be super flexible to do this. It’s not about contorting your body into a pretzel…

Rather, it’s all about finding the point in a stretch that best benefits your body and ability. So ease into stretches. Don’t over-do it.

Stretching has an important place in your run training programme. It’s as important as hill runs, the longer runs, short runs, strength work and interval training.

Stretch before running – ideally doing moving, dynamic stretches for roughly a few minutes in order to prepare the body for moving well.

Meanwhile, stretching after a run is important to help bring length back to the muscles. It increases blood flow to the joints and working muscles.

Just one piece of guidance before you start. You should feel a stretch in each pose (and perhaps mild discomfort) in the muscles that I mention to target, but stop if you feel any pain. Better still, see a qualified yoga teacher or Personal Trainer for a session to get you started (and to check that you have the correct technique and alignment). Then you can do these stretches with peace of mind.

Reasons to stretch/try yoga:

1 Injury prevention. Keep on top of niggles, tight spots and imbalances.

2 Increase your range of mobility for speed. Do you need another reason?

3 Balance-style stretches and strengthening exercises can help with proprioception –ie knowing where your limbs are in space. This is crucial for trail running ie one slightly misplaced foot landing and your event can be all over sunshine.

4. Improve your posture. This helps you stand well, but also run well.

5. Improve your breath awareness i.e. using belly breathing. This can increase your use of oxygen and help you to run better for longer.

5. Improve switching on muscles /fire them properly which can help with injury prevention.

6. Learn how to focus the mind. Running a marathon comes down to the power of the mind to keep moving in those final stages of a race when your legs are screaming “stop”.

Try these 6 stretches.

Vince (squat for beginners)

Squat

1. This is a great inner thigh, heels and hips stretch. It also works the quads, hamstrings, glutes, and leg muscles. It strengthens the lower back, ankles and is good for the core too. It’s great for increasing your range of mobility. If you are trying this for the first time and can’t get your heels on the ground then you can prop them up with a rolled mat (like Vince has done pictured above). For a wide squat, you can press your elbows into your inner thighs so your legs don’t collapse inwards. Or you can hug your knees together for another version of the pose. Just keep your knees and toes facing forwards.

butterfly stretch

2. Butterfly pose

This is great for the groin, hips and inner thighs. If you are doing it for the first time then you could support the outer thighs with rolled-up mats or towels. Otherwise, start in a seated position (sit upright with good posture) and bring the soles of your feet together close to the groin area. You can next fold your chest down towards the ground . You can clasp your hands around your feet if you’re just starting out. Or if you’re a bit more advanced, rest your hands on the floor out in front of you and stretch your arms out forwards.

recline pigeon

3.Reclining pigeon: This is a great hip-opener and to target the glutes. Lay on your back with knees bent, thighs parallel and hip distance apart. Then put your left ankle on the right thigh. Flex this foot. Then reach your hands around your right leg and bring it towards you – just until you feel the stretch and then hold this. Remember to breathe and relax your shoulders in this pose. Remember to do the other side.

couch stretch

4. Couch stretch: This is a great hip-opener and quad stretch, to name some benefits. Back up to a wall, or couch (or I used a box in the picture), and make sure you have a rolled up mat underneath your knee for support. Slide your right knee up close to the wall and put the front of this leg against the wall, engage the glutes. Step out with your left leg, keep the shin vertical and make sure the toes are tracking in line with this knee. Remember to do the other side.

Forward fold with ragdoll arms

5. Forward Fold. Great for the outer hips and hamstrings. Keep your feet close together, toes facing forwards, tilt from the pelvis and then rest your hands on your shins – or your feet if you can reach. Don’t worry about where you can reach to. I then put my arms in rag-doll position (like pictured). Remember to relax your neck in this pose and enjoy the feeling of having your head below your heart. I find inversions rejuvenating and help to clear the cobwebs from your mind too. I love running for that sensation too…

Vince yoga for runner (pigeon)

6. Pigeon pose

This is a great hip opener. It lengthens the hip flexors incredibly well. Just ease into the pose slowly; don’t rush or force it, particularly if you have knee issues. Start on all fours, then slide your left knee towards your left wrist. Keep your left heel near your right hip to start – but if this is too easy then bring this heel closer to your right hand and keep it flexed (your knee should be in line with your heel in the advanced stage of the pose if you are an experienced yogi). As you become more advanced you can put your right shin parallel with the front of the mat (but this takes time and should not be rushed into – Vince is showing this pose in the advanced form). Remember to do the other side. ps if you find this pose too challenging as a beginner, just do the reclining pigeon stretch for a period instead and then re-try pigeon pose later on.

ps here’s a bonus yoga stretch for the more advanced… it’s a more difficult version of pigeon pose with an added quad stretch – so it’s like combing the pigeon with the couch stretch! This one is extra juicy on the quad and hip areas. So it’s a double whammy. Breathe through this pose. Remember to do both the left and right sides 🙂

quad:pigeon

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November 11, 2016

Cigna Wellington Round the Bays – enter the family!

By Rachel Grunwell

Registrations are now open for a favourite annual Wellington event – Cigna Round the Bays.

But don’t just enter yourself for race day on February 19.

Step it up by entering with friends, work colleagues and family.

Together you can support each other’s training and get fitter and healthier.

Having a specific and achievable health goal on a set date like this event can help with keeping you all motivated on your health journey.

There’s a distance for every age and level: the Mitre 10 Mega buggy walk, the 6.5km fun run or walk, Bluebridge 10km, and the Cigna/Achilles half marathon (21km).

I’m stepping it up by getting my family involved, including husband Damien, and our kids Zach, 11, Lachie, 9, and Finn, 5.

Zach is especially excited about tackling his first 10km distance alongside me.

Actually, his speedy, young legs may leave me in his dust! The rest of my whanau will do the fun run.
Damien will likely be piggy-

backing little Finn near the end. The focus for our family,

training-wise, is to keep fitness fun and at the kids’ pace.

I’ll sneak in building a base fitness with my younger kids by doing things like scooter or bike rides, family walks, light jog at the weekend and walking to school sometimes.

Zach and I are doing run training, which we will build up slowly.

Meanwhile, tell your kids they are helping you to train for the event too.

Give your kids the title of chief coach. Remember to foster a can- do mind-set, with fitness and health in general around kids and be a positive role-model on this journey.

Inspiring your kids to be fit, healthy and happy is the ultimate gift, I reckon.
Lastly, visualise the red-faced, smiling, excited faces of your loved-ones at the finish-line and a shared feeling of success.

❚ Enter by registering HERE

❚ Column published in newspapers throughout Wellington.

Column by Rachel Grunwell, Cigna Health and Wellbeing Ambassador – a runner, qualified yoga teacher and director of the InspiredHealth website. Follow more of her personal journey to get her family ready for the event on Facebook and Instagram.

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April 21, 2016

Award-winning chef could win Rotorua Marathon

Ciaran 3*

By Rachel Grunwell

An award-winning chef who has cooked for Prime Minister John Key may just snatch the Rotorua Marathon title on April 30.

Ciaran Faherty doesn’t even have a run coach. But he’s a top contender to take out first place.

He’s a relatively new name causing ripples on the running scene.

ciaran 1*

Faherty, a 28-year-old chef who works at Circus Circus cafe in Mt Eden, Auckland, says he started running three years ago as a hobby and because friends were into the sport. But he has only decided to take running “seriously” in the last few months after winning some races recently including: a 10km race in Albany, Taranaki’s Mountain to Surf marathon and the Huntly Half Marathon.

He ran the Taranaki event as a warm up for the Rotorua Marathon and ended up blitzing the course in 2 hours 21 minutes 58 seconds.

“I’ve won three events in just a few months… It’s so exciting,” says Faherty. “Actually, it’s a bit of an addiction now. But it’s a good addiction to have!”

He credits being “stubborn” and “dedicated” to long-distance training for his wins.

“I run a lot of days (in) excess of the marathon distance – mostly 50km days, twice a week during peak training. I’ve run a few 60km days in the past few weeks and the longest training day to date is 70km. I just love to run. Hopefully now, stamina won’t be an issue,” he says.

The 5’9 and 61kg athlete says he ran nine times weekly for his training build up (as well as fitting in some weights and kick-boxing). His biggest week was getting in 210km training miles. However, he’s in taper mode at the moment.

Faherty says his recent winning streak spurred him to take running seriously and so he switched from being a head chef at Auckland’s TriBeCa restaurant, working over 60-hours weekly, in January to taking up a chef role in Mt Eden where he only works 40-45 hours weekly.

This is so he can fit in more run training.

It was at TriBeCa that he cooked for John Key, MP Paula Bennett and others at a fundraiser dinner.

He met Key too.

“I introduced my chefs to him afterwards. He’s a nice chap. He was besotted by the quality of the food, which was lovely to hear,” says Faherty, who has previously won the Chef’s Table gold award for two consecutive years in Australia. He won these awards before he moved from Sydney to Auckland to live two years ago.

ciaran 4*

Here’s an example of one of Faherty’s culinary creations.

He says swapping his award-winning chef’s career to focus more on run training took a lot of consideration, but he reckons the “gamble” was paying off with his recent race wins.

Faherty says he’s also not a typical chef because “I eat very, very healthy food”.

He eats lots of grains, vegetables, “a hell of a lot of chicken” (about nine meals of this weekly) and loves making his own smoothies and bircher muesli.

On race day, he’ll use three gels and take a sip of water at every drink station.

The Irishman, who moved to New Zealand two years ago, has the quickest personal best marathon time of all the elite male runners currently entered into the Rotorua Marathon event. However, his best time was on a downhill course (The Mountain to Surf event).

So he will have tough competition with some other top male runners lining up beside him including: Stephen Lett, Tony Payne, Nick Horspool and Chris Sanson, to name some. While, the elite females who have entered so far inlcude: Klaartje van Schie, Katie Wyrill and Mel Aitken.

The Rotorua Marathon will be Faherty’s 12th marathon (he ran 8 last year). He runs with the YMCA run club and says he’s the second youngest member.

He also trains a lot with ultra runner friend Claire Walton, who gives him a bit of training advice – as he doesn’t have a run coach. (I mentioned he should get one!)

Meanwhile, Faherty says his big, ultimate run goal is the 2020 Tokyo Olympics and he says: ” I think it’s pretty realistic”.

Meanwhile, look out for him on race day wearing his sponsor’s logo (Bolero Drinks).

“Hopefully I’ll be ahead and I’ll be running scared,” he quips.

You can still enter the Rotorua Marathon. Click here

ps go into the draw to WIN a $150 prize package including a blender by entering a comp on our Facebook page.

Story penned by Rachel Grunwell, a wellbeing columnist for two magazines, yoga teacher (who specialises in ‘yoga for runners’) and blogger for www.inspiredhealth.co.nz. She’s running the Rotorua Marathon too (her 12th marathon), guiding a blind runner as an Achilles charity ambassador.

Follow Rachel/Inspired Health on Instagram, Facebook and Twitter

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Rachel’s last run-related blog was: Nutrition Tips for Runners doing the Rotorua Marathon – from 2 nutritionists and an elite runner.

The run blog was on TV3’s Mike McRobert’s entering into the Christchurch Marathon

April 11, 2016

Nutrition Tips for runners – from 3 experts

mikki Ben Ruthe headshot sarah sinclair

Elite runner Ben Ruthe, pictured centre, & nutritionists Mikki Williden, left, & Sarah Sinclair, right, share top nutrition tips for runners.

Nutrition Tips for runners – from 3 experts

By Rachel Grunwell

What can you eat to best fuel your running?
It’s a question a lot of runners ponder. So I chatted with two qualified nutritionists who specialise in this field (who are also runners) – as well as an elite runner from the Bay of Plenty who has won some top titles.
I asked one nutritionist about what to do about the tapering period, and another about what to do on race day. While, the athlete gave his own perspective about what works best for him. He also made a good point that nutrition is an individual thing ultimately. I’ve interviewed many of the top nutritionists throughout NZ and it’s a point that these experts all hammered home too. However, here are some incredible tips and words of wisdom worth noting. I know I’ll be putting some of this great advice into action with my next event – the Rotorua Marathon on April 30 – the next major event on the NZ run calendar. Some of this advice may help you too – for any event. These experts are all awesome and I rate them all highly.

mikki

FUEL AROUND TAPERING TIME
It’s close to tapering time for those participating in the Rotorua Marathon, like me. But use this information for any event you may have in the future. Firstly, tapering means backing off the training miles in the lead up to the race. This also means you shouldn’t be fuelling your body up as much as you might think…
It’s a “common mistake” around this time for runners to keep eating like we do while doing the big training miles.
Nutritionist Mikki Williden says it’s a real issue.
“Some people end up being heavy, lethargic and brain-fogged when they turn up to the start-line,” she says.
She knew of one guy who carb-loaded so much during a taper period that he ended up around 4kg heavier when he turned up at an event start-line.
“People overeat all the time when it comes to running,” says Williden.
So during the taper period – which can be a few weeks or as little as 10 days before an event depending on the individual – here are some of Williden’s tips:
Reduce your food intake over this time. You don’t need as much fuel because you are not using up as much energy.
2. Tap into your hunger cues; Do not eat to schedule.
3. If you suffer from nerves then reduce your vegetable intake a few days out from the event. Williden is usually an advocate of “10 serves of veg a day”, but around this time too much fibre can upset the gut and take up a lot of stomach space “which can make you feel bloated”.
4. Don’t take vast quantities of sports drinks leading up to a race. It can be too much liquid energy. “You’re better off making your own smoothies or having natural electrolytes like coconut water,” she adds.
5. Eat more frequently in the day before the event, but reduce the size of meals. This helps with having “a comfortable stomach”.

ps Williden says her favourite pre-race meals are things like Japanese (think salmon don), or a roast pork meal with kumara.

sarah sinclair

FUEL FOR RACE DAY
Raceday nutrition is different for everyone. So what works well for one person may not work well for another. Probably the most important advice for race day, is that you should practise your own race day nutrition while doing your training runs. And it is wise to experiment with different options as it can be a matter of trial and error to pinpoint what exactly works best for you.
Sarah Sinclair, a nutritionist who specialises in nutrition for runners through her business RUNtrition, recommends eating things on race day that are “nutrient dense, with complex carbs, with healthy fats and ideally a few antioxidants to boost (think whole foods and real foods where you can). And of course drink some fluid.”
Do not eat too much prior to a race – but make sure this meal is at least 2 hours before your race/event.
Lots of people find Oats/Oatmeal or a granola works well for them, whether or not you add milk/or yoghurt is an individual thing. Some things can upset the GI tract. “Bananas are generally always safe, a piece of plain (not too fibrous) toast with banana and nut butter works well too”.

5 top tips from Sinclair:
1. Practise your nutrition strategy well ahead of race day – the before and duringfoods/fuels.
2. Prep it the night before – at 4am you don’t want to be searching around for the last scraping of peanut butter.
3. For your event fuel – always take extra, just in case – or have supporters on the course with extra.
4. Just take a sip or two of water/fluid at each drink station -you do not need to drink the whole cup, over hydration can be as dangerous as dehydration. And if you are not gunning for a sub 1:45h in a half or 3:20 full, walk the drink stations – I promise you, you will make up the time by not choking on your water.
5. Always eat within 30 minutes of your race/event finishing to help refuel the body and ensure optimum recovery and avoid alcohol however tempting until you have fully hydrated (i.e. at least gone to the bathroom after the race/event).

Ben Ruthe headshot An Elite Runner’s perspective:

Meanwhile, I spoke with elite runner Ben Ruthe because I knew he would give a unique opinion here – and a fresh perspective too. And he’s worth listening to because he is a gun-runner (so is his gorgeous wife too, by the way). He’s the bloke who won the Auckland Marathon in 2008 and also has six national titles to his name (under various distances), to name just only a few of his incredible accomplishments.
The Bay of Plenty based runner says he honestly eats what he craves, but avoids excessive amounts “of things that aren’t good for you”. So to decode here, he means don’t drink alcohol like you are a party-animal, and don’t consume sugar like you might if you were Charlie from Charlie and the Chocolate Factory…
Ruthe strongly advises testing out race fuels well before race day so you know if they might upset your stomach.
He recommends to keep eating the foods you usually eat close up to an event too ie don’t change things radically. He says his father-in-law Trevor Wright (who represented England at the Commonwealth Games and could run a marathon in 2:12.28) used to love steak and chips and so he continued to enjoy eating this favourite meal right up to running his events. But it’s an individual thing, he adds.
But generally his approach is quite chilled. He reckons it can affect your performance if you focus too much on everything being precise food-wise around race day. “It can knock your confidence if you get hung up on everything being perfect,” he says.
He reckons rather than focusing too much on food on race day, rather focus on “enjoying” the event…

Meanwhile, you can enter the Rotorua Marathon by clicking here

Rachel Grunwell is a wellbeing columnist for 2 magazines, marathoner, yoga teacher (who specialises in ‘yoga for runners’) and blogs on Inspiredhealth.co.nz . She’s running the Rotorua Marathon this year (her 12th marathon). Her last run-related story was on TV3 presenter Mike McRoberts set to take part in the Christchurch Marathon, which was published in newspapers nationwide & on her blog.
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