Pasta in all its wonderful forms is a key ally in providing the energy needed to run. In my humble opinion, there is no better region to enjoy pasta than Northwestern Istria. Istrian fuži, pljukanci, pasutice, fidelini, ravioli, macaroni and lasagne are some of the most famous pasta in Istria, and among them, there are also Istrian potato gnocchi which can provide a host of carbohydrates for the race.
On the day of the race, as well as the day before, take it easy on your digestion and eat pasta dishes with less fat and protein. They will make you full and you will store some glycogen stores, but do not overdo it: leave that for the Pasta party after the race.
For a lunch or, say, three or four hours before the race, eat a generous plate of pasta. For example, Istrian fuži with a bit of Istrian prosciutto and truffles would be ideal because it is a delicious and easily digestible meal that provides all the nutrients needed by the body before it is exposed to effort. Fuži provide the body with carbohydrates, while prosciutto takes care of proteins and salt that is needed because of electrolytes. Truffles are full of antioxidants and taste wonderful. Yes, healthy food can (and should) be tasty.
Since I love you as if you were my own, I’ll give you my recipe for a dish I eat about an hour before similar races. At that moment, it is important to give the body a final energy boost to make it easier to run shorter, fast paced races.
In 200 grams (one cup) of yogurt, I slice one banana and add two teaspoons of honey from the forests, meadows and pastures of Northwestern Istria to the top. Simple and delicious…
When it comes to hydration and electrolytes, do not worry, you can be careful and drink fluids throughout the day, but you will still be able to drink during the race. The awesomeness of the Umag Night RUN is night running, meaning you will sweat less.
Three mini tips:
- Whether you are running a 2.5, 5 or 10 K race, do not run on an empty, nor on a completely full stomach.
- Run with your shoulders and hips relaxed.
- If you need to drink during the race, do not swallow the isotonic or gel in one gulp, slow down the rhythm of your running and drink in some eight swallows, each time keeping a little bit of the liquid in your mouth just before swallowing.