Training for a virtual race? Three hydration and refuelling tips to help you prepare and keep you up and running
- Because the coronavirus has stopped so many organised running events, more people are turning to virtual races
- It take a little more planning, but these tips will help you run an effective virtual race
Running is a great cardiovascular activity and has definite health advantages. For people who enjoy running, training and completing a marathon or road race brings a great sense of satisfaction. But when Covid-19 struck, many races were cancelled to limit crowds. Now, virtual races are becoming a popular alternative.
An organised race usually has a set start and finish line, and brings participants together to start at the same time, with a fixed deadline. A virtual race is a race you can run in any location, at your own pace, outdoors or indoors, on a road, trail or treadmill, solo or with a friend or group.
Allison Gregg, a US-based dietitian with the Mayo Clinic in Rochester, Minnesota, who is also a runner, says that virtual races are a great way to improve your cardiovascular health and stay motivated with training, but require different planning and preparation, especially regarding nutrition and hydration.
“At physical races, nutrition and hydration aid stations are usually set up at regular intervals around the course. With virtual races, it is now up to you,” says Gregg. She offers her top three nutrition and hydration tips for an effective virtual race.
1. Don’t skip intrarace fuelling
“Whether a virtual race or in person, it’s critical not to skip fuelling while racing, as your body needs energy to keep going,” says Gregg. She says it’s even more important for novice runners compared to professionals, because novices typically run for a longer time and use more fuel.