With the Boston Marathon coming up, we decided to reach out to a four-time participant of this famous race, Kate Weiler, in order to see the best way to train for intense feats of endurance. She’s also competed in the Boston Triathlon four times, so it goes without saying that she knows a thing or two about running as well as nutrition and hydration.
A life-long athlete, DRINKmaple co-founder and CEO Kate Weiler has always held an interest in health and wellness, consistently searching for ways to enhance her triathlon training through optimal nutrition. She cofounded DRINKmaple based upon her love for pure, unprocessed food and her belief that nature provides us everything that our body needs.
A Boston native, Kate earned her Masters of Science in Nutrition at Northeastern University in 2013 and holds a certification in Holistic Health Coaching from the Institute for Integrative Nutrition. All of the following tips come from not only lessons learned in the classroom but also experience competing in many endurance-based races.
Beyond the Boston Marathons and Triathlons, Weiler has completed countless other endurance races, including six full-distance Ironman Triathlons. She is a qualifier and finisher of the 2013 Ironman World Championships in Kona, Hawaii, and most recently completed the Ironman Lake Placid in summer 2015, placing sixth in her age group.
With the 2016 Boston Marathon quickly approaching (this year’s race is on Monday, April 18), you may not be able to use these tips until next year. We hope, though, that you’ll see these tips as a great tool for not only future marathon preparation but a healthy lifestyle in general.
Carbs Yes, Carb-Loading No
“During the week leading up to the marathon, eat as you normally would,” says Weiler. “It is best not to try any new foods and stick to what you know works well for your body. Start to incorporate and increase your carbohydrate intake with foods like white rice, potatoes, and sweet potatoes several days before the big day. Don't go crazy with the huge pasta dinners the night before the race. It is best to eat an early and normal-sized dinner.”
Cut the Caffeine
“During the taper (marathoner speak for the few weeks leading up to the race), it is easy to get restless and excited,” Weiler warns. “As your running decreases, it is best to decrease your caffeine consumption too to make sure that it isn't interfering with falling asleep and resting up for the big day.”
Click here for 26 Morning Pick-Me-Ups That Aren't Coffee, and if you're looking for ways to get better sleep, check out Drink These 5 Unusual Beverages for a Good Night's Sleep.
Up Your Hydration Game
“Stay hydrated, but also don't forget electrolytes. My favorite hydration leading up to big races is DRINKmaple maple water,” Weiler says. “The low sugar combined with the hydrating properties makes it a great natural [source of] hydration leading up to the race. At the Boston Marathon, in particular, a lot of people tend to get dehydrated from [a] lack of electrolytes. Time and time again, when marathon day is warmer than usual, the runners that have been training in cold climates during the winter months consume as they normally would on race day. If this does not include some electrolytes, runners find themselves cramping and dehydrated. I like to advocate to not try anything new on race day, but considering the temperature is going to be in the 70s [this year], having something like Base Electrolyte Salt or SaltStick on hand is good [in case] you start to cramp.”