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SPORTS YOKOHAMA Vol.33:Feature(3/4)

How to Spend the Day of a Marathon Race

1 Breakfast on the day of the race

For the breakfast on the day of the race, have a meal with a high sugar content for carbohydrate supplementation. To make sure you can complete the race, eat foods that are high in carbohydrate, such as rice, bread and noodles.
It takes two to three hours before what you eat is digested and absorbed. Adjust the time of the breakfast so that you finish the breakfast two to three hours before the race. Also, avoid oily foods because fat takes time to digest.

udon noodleSuggested breakfast How to prepare a bowl of udon noodle

Ingredients (for two people)
2 bundles of udon noodle, 2 rice cakes, a half of deep-fried bean curd, a quarter of a bundle of spinach (40g), one-fifth of a carrot (20g), soup stock (5-cm square piece of dried kelp, 5 grams of fish flakes, 330 cc of water, 2 tablespoons of soy sauce, 2 tablespoons of sweet cooking sake, a small amount of salt)

1 Wash the spinach with water, and boil it in enough water containing a pinch of salt. When it becomes soft, put the spinach into cold water, drain off the water, and cut the spinach into 2-cm lengths. Cut both the carrot and the oil-removed bean curd into 5-mm-wide slices.

2 Put water and the piece of dried kelp in a pot, and turn on the heat. Just before the water comes to a boil, remove the kelp. Then, add the fish flakes, keep heating for 1 to 2 minutes and turn off the heat. After the fish flakes sink down to the bottom of the pot, pass the soup stock through a sieve. Add soy sauce and sweet cooking sake to the soup stock, and add salt to taste.

3 Bring a pot of water to a boil, and boil the carrot of 1 and the udon noodle.

4 Bake both sides of each rice cake.

5 Put the udon noodle and other ingredients in a bowl, and pour the soup stock of 2.

Point Rice cakes are high in carbohydrate and low in fat. It is recommended to eat them before a race or practice.

2 Supplementary foods to eat before the race

Examples of supplementary foods
Examples of supplementary foods

Since you eat the breakfast early on the day of the race, you may become hungry before the race starts. In that case, eat supplementary foods as necessary for carbohydrate supplementation. It is essential that supplementary foods are high in carbohydrate and low in fat (see the photo at right for examples of supplementary foods). Also, it is a good idea to cut the supplementary foods into bite-size pieces so that you can eat them quickly.


3 Rehydration during the race

Rehydration
Rehydration

A decrease in body water dehydrates you and reduces the amount of blood, leading to poor blood circulation and lower blood pressure, which can cause you to stagger and feel dizziness, malaise, headache and nausea. So, you need to drink water as appropriate at water stations during the race. In general marathon races, water is often offered in paper cups and you may choke if you drink from such a paper cup while running. In order to avoid choking on water, it is a good idea to squeeze the top of the paper cup with fingers and drink from the narrow opening. In the case of a wintertime marathon race, care should be exercised not to drink too much water because it can make you want to urinate more frequently than usual.

Information on Marathon Races

Information on Marathon Races

In addition to Yokohama Marathon, which is held in the City of Yokohama in December every year, we have a monthly marathon race called “Monthly Yokohama Marathon.” Last-minute applications made on the day of the event are accepted, and different distances are offered for participants of different levels to run in the race with ease.

Monthly Yokohama Marathon

To be held at the Tsurumigawa Running Course in Shin-Yokohama Ekimae Park on the third Sunday of every month (regardless of the weather).
Categories: 1 km, 3 km, 5 km, 10 km and 20 km
Applications will be accepted from 8:00 A.M.
Hosted by the Yokohama Branch of the New Japan Sports Federation and the Monthly Yokohama Marathon Steering Committee
Participation fee: 1,500 yen (first-time participant); 1,000 yen (adult participant who has taken part in the race twice or more) and 500 yen (child of junior high school age or under who has taken part in the race twice or more)
Contact: TEL. 080-4075-4513 (day before the race and day of the race only) http://yg.qee.jp/

>> Feature Nextpage

How to Spend the Day of a Marathon Race

1 Breakfast on the day of the race

For the breakfast on the day of the race, have a meal with a high sugar content for carbohydrate supplementation. To make sure you can complete the race, eat foods that are high in carbohydrate, such as rice, bread and noodles.
It takes two to three hours before what you eat is digested and absorbed. Adjust the time of the breakfast so that you finish the breakfast two to three hours before the race. Also, avoid oily foods because fat takes time to digest.

udon noodleSuggested breakfast How to prepare a bowl of udon noodle

Ingredients (for two people)
2 bundles of udon noodle, 2 rice cakes, a half of deep-fried bean curd, a quarter of a bundle of spinach (40g), one-fifth of a carrot (20g), soup stock (5-cm square piece of dried kelp, 5 grams of fish flakes, 330 cc of water, 2 tablespoons of soy sauce, 2 tablespoons of sweet cooking sake, a small amount of salt)

1 Wash the spinach with water, and boil it in enough water containing a pinch of salt. When it becomes soft, put the spinach into cold water, drain off the water, and cut the spinach into 2-cm lengths. Cut both the carrot and the oil-removed bean curd into 5-mm-wide slices.

2 Put water and the piece of dried kelp in a pot, and turn on the heat. Just before the water comes to a boil, remove the kelp. Then, add the fish flakes, keep heating for 1 to 2 minutes and turn off the heat. After the fish flakes sink down to the bottom of the pot, pass the soup stock through a sieve. Add soy sauce and sweet cooking sake to the soup stock, and add salt to taste.

3 Bring a pot of water to a boil, and boil the carrot of 1 and the udon noodle.

4 Bake both sides of each rice cake.

5 Put the udon noodle and other ingredients in a bowl, and pour the soup stock of 2.

Point Rice cakes are high in carbohydrate and low in fat. It is recommended to eat them before a race or practice.

2 Supplementary foods to eat before the race

Examples of supplementary foods
Examples of supplementary foods

Since you eat the breakfast early on the day of the race, you may become hungry before the race starts. In that case, eat supplementary foods as necessary for carbohydrate supplementation. It is essential that supplementary foods are high in carbohydrate and low in fat (see the photo at right for examples of supplementary foods). Also, it is a good idea to cut the supplementary foods into bite-size pieces so that you can eat them quickly.


3 Rehydration during the race

Rehydration
Rehydration

A decrease in body water dehydrates you and reduces the amount of blood, leading to poor blood circulation and lower blood pressure, which can cause you to stagger and feel dizziness, malaise, headache and nausea. So, you need to drink water as appropriate at water stations during the race. In general marathon races, water is often offered in paper cups and you may choke if you drink from such a paper cup while running. In order to avoid choking on water, it is a good idea to squeeze the top of the paper cup with fingers and drink from the narrow opening. In the case of a wintertime marathon race, care should be exercised not to drink too much water because it can make you want to urinate more frequently than usual.

Information on Marathon Races

Information on Marathon Races

In addition to Yokohama Marathon, which is held in the City of Yokohama in December every year, we have a monthly marathon race called “Monthly Yokohama Marathon.” Last-minute applications made on the day of the event are accepted, and different distances are offered for participants of different levels to run in the race with ease.

Monthly Yokohama Marathon

To be held at the Tsurumigawa Running Course in Shin-Yokohama Ekimae Park on the third Sunday of every month (regardless of the weather).
Categories: 1 km, 3 km, 5 km, 10 km and 20 km
Applications will be accepted from 8:00 A.M.
Hosted by the Yokohama Branch of the New Japan Sports Federation and the Monthly Yokohama Marathon Steering Committee
Participation fee: 1,500 yen (first-time participant); 1,000 yen (adult participant who has taken part in the race twice or more) and 500 yen (child of junior high school age or under who has taken part in the race twice or more)
Contact: TEL. 080-4075-4513 (day before the race and day of the race only) http://yg.qee.jp/

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