By Rameshon
Marathon Best Performance - 2hr 24min 22sec (Chiengmai SEA Games 1995)
Singapore International Marathon 1994 - 2hr 34min 02sec
Masters in Education (University of Western Australia - 2005 - 2008)
The reason for me in writing this today is for the benefit of local runners who are preparing for the upcoming Stanchart Marathon 2024, Singapore. In the past, I used to write on the last 7 days to prepare for the marathon race of Stanchart Marathon, Singapore.
Another reason for me to write this is for the benefit of International elite marathoners and those who come here and who are non elite athletes but they have a desire to do a personal best in the Singapore Marathon race. As Singapore is a hot and humid climate country, one should study the weather on that day and make oneself prepared before running the race.
For elite runners, who have the benefit of drinks that are prepared and given to the officials and the drinks will be handed out to them individually at each 5km mark of the marathon race...ie 5km, 10km, 15km, 20km etc. it is a good idea to get water bottles that allows you to sip slowly during the race. It is suggested to get bottles that are similar to how baby bottle is designed. It is important not to gulp the drink, Instead one should salivate and drink, so that the drink is eaasily digested in the body and the energy goes to the blood stream to give you the required energy during the run in the marathon race.
It is also a good idea to dilute the sugar content of the drink. One can choose like gatorade, H20, pocari, etc of your choice. It is good to add water, thus, so that you not only get energy but you get the needed hydration so that you dont go into a dehydration situation, which can be detrimental to one's performance and for safety that you do not get cramps or heat stroke.
As for those who are not elite marathoners, it is wise to look at your food. Today, you should be eating more of Low GI carbohydrate, which means you should consume food that turns into glycogen, like brown bread etc (it is good go to u - tube to check on this for some details on this). Food that is not oily and fried and not sugary, are the ones I am talking about.
Right now, one should worry about how to store energy into the liver as liver glycogen, and the muscles as muscles glycogen.
Do not eat food like chicken rice, nasi lemak, roti prata, kuey teow, laksa , prawn and crab. I have just listed some examples for the readers to get a glimpse of what I actually saying.
One should take food that is least oily and consume food that is low in glycemia (sugar content)
Low Glycemic Index Food High GI Food
Fruits (which are less sweet) sweets
cereal, corn flakes and milk chocolates
Wheetabix and milk cake
Wheat biscuits slurpee
brown bread can drink like coke, 7 UP, sprite
brown rice cream biscuits
pasta
vegetables (steamed)
salad
