Eat Fig Newtons, but not broccoli • September 27, 2006 | 2:10 p.m.

You are what you eat, or so they say. And in training for a marathon that couldn’t be truer. Your body needs fuel to perform at its best and most efficiently.  Having run four marathons already, I’m very aware now of what works and what doesn’t when it comes to eating right for me. But I remember some uncomfortable moments of trial and error. For example, on the night before a long training run for my first marathon I had some creamy leek, or spinach, soup. I didn’t think much of it at the time, but, boy was it an uncomfortable 15 miles.... Not to be too graphic, but I remember racing to the bathroom. Some runners have bladder control issues, while others may experience intestinal cramping that can lead to unpleasant situations. I’ve had both — not to be gross again. But those are the facts, and running long distances is not what your body is used to. 

On days before a long run, a marathon, or before some other big athletic endeavor, the best thing you can do is really hydrate. You’ve probably heard of carbo loading before a big race. Here’s what I found out: a bowl of pasta and some lean protein will help you on race day, but skip the broccoli as well as heavy creams or sauces. And this is not the time to try something new.  Another good piece of advice, I think, is to not overdo it. Carbo loading doesn’t mean gorging yourself. I’ve learned all of this from personal experience (painfully) and from reading good training and nutrition pointers in Runner's World magazine and other magazines that deal with running and training. Things that also work during a long run for instant fuel (and to stave off your hunger pains): pieces of bananas, raisins in the mini boxes, a PB&J sandwich cut up in pieces, Fig Newtons, and gels, like those made by Power Bar. 

Always drink, especially water. For every hour I run, I try to drink at least one bottle of water. And after a long run, it’s equally important to keep drinking. If you have chills or even a headache, your body is overheated and dehydrated and needs water fast. As for the sports drinks, they do have a lot of calories and sugar. During a long run, I'll drink a bottle of Gatorade in between drinking water. But now that there are so many waters that contain electrolytes, and they’re healthier, I may drink them instead.

On race day, because I have to have some coffee, I allow myself one cup with a little skim milk (again, avoid heavy cream). And I will eat a banana with peanut butter and/or dry toast or a bagel. Training means exactly that — finding out before your runs, during them, and after them what makes you feel good and will let you perform your best. But remember, keep it simple and stick to what your body already knows. 

And after a good long run, don’t be afraid to treat yourself.  My husband and I have made it a tradition to get a great steak dinner somewhere to celebrate our accomplishment.  The protein is just what the body needs to repair the muscles.

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