Running track sessions can be a double-edged sword: loved for the intense workout and results, but often dreaded for the sheer effort required. These sessions push your limits, keep you honest, and significantly boost your fitness. So it is only fair that you learn what to eat before a demanding running workout.
Kristi Eramo O’Connell is an America CrossFit athlete with a background in endurance competition. Prior to CrossFit, she was a collegiate swimmer and triathlete for much of her teenage years and early adulthood. In 2011 she came seventh in her age division in the USA Age Group National Championship Olympic Distance triathlon.
- Last CrossFit Games placement: 13th
- Best CrossFit Games placement: 8th (2021, 2016)
- CrossFit Games appearances: 7
- Worldwide Ranking System placement: 12th
- Best CrossFit Open placement: 4th (2021)
Her last competition as a CrossFit athlete was in January 2023 at Wodapalooza. She competed in the team All American Girls with Amanda Barnhart and Brooke Wells. They finished 4th in the competition.
Running workouts hold you accountable and help you get in shape, but the initial sessions of the year or season can be particularly challenging. Either way, we turn to O’Connel to let us know how she trains with running workouts and what to eat before them.
Read Also: Grocery Shopping with Professional Athlete Kristi Eramo O’Connell & 5 Tips for Your Shop
What To Eat Before a Running Workout
Why Hit the Track?
O’Connell is preparing for a high rock race, which involves running multiple 1,000-meter intervals interspersed with various fitness activities. The goal is to determine the pace that can be sustained throughout these intervals while maintaining overall fitness.
Currently, the training involves intervals ranging from 200 meters up to about 1,200 meters, with occasional longer runs to build endurance and speed.
Weekly Running Routine
A typical week involves four days of running:
- Two Easy Runs: One short (20-30 minutes) and one longer (30-45 minutes).
- Workout Day: A high-intensity session focusing on hard efforts.
- Long Run: Usually kept under 90 minutes, considering the training is not for a marathon but for high rock races, which ideally finish within 90 minutes.
Cross-training, including lifting and other exercises, complements these runs, ensuring a balanced fitness regime.
Related: How to Combine Running with Strength Training
Pre-Run Nutrition and Hydration
Pre-Run Snack
One of her favourite snacks before a run is a simple combination of sourdough bread, creamy almond butter, and thinly sliced banana. This snack provides a good mix of carbs and a little fat, eating at least 60 minutes before running to avoid running on a full stomach.
Hydration
Staying hydrated is crucial. Kristi Eramo O’Connell use an electrolyte mix called LMNT in my water, which contains sodium, potassium, and magnesium. This helps prevent cramps and ensures that hydration is more effective.
Warm-Up Routine
A proper warm-up is essential to prevent injury and ensure an efficient workout. Here’s a structured routine:
Ankle and Calf Warm-Up
- Soft Knee Bends and Calf Raises: Start with 20-30 seconds of soft knee bends to stretch the calves and arches of the feet, followed by 10-15 calf raises.
Hamstring Warm-Up
- Hamstring Drills: Use a stability ball or a rower if available. Perform straight leg lifts, glute bridges, and advanced extensions to ensure the hamstrings are activated and ready.
Core and Glute Activation
- Banded Dead Bugs and High Knee Drives: Incorporate banded dead bugs for core activation and high knee drives to prepare the hip flexors.
The Track Workout
Workout Structure
Today’s workout consists of six 1,000-meter repeats with a 200-meter easy jog between each repeat. The target pace is around four minutes per 1,000 meters, aiming for consistency across all intervals.
- Initial Warm-Up Jog: A mile jog to the track serves as the initial warm-up.
- Intervals: Six sets of 1,000-meter runs, each followed by a 200-meter recovery jog.
Post-Workout Reflection
Track workouts can be mentally and physically taxing, especially on days when the legs feel heavy. However, pushing through these tough days is crucial for growth and improvement. Consistency and effort on challenging days contribute significantly to overall progress.
Cool Down
A cool-down jog back home and a thorough stretch are essential to wrap up the session and aid recovery.
Summary
Track sessions, though challenging, are integral to building speed and endurance. Proper nutrition, hydration, and a structured warm-up can enhance performance and reduce the risk of injury. Embrace the tough days as they are crucial for growth and achieving fitness goals.
By following this comprehensive approach to track workouts and preparation, you can enhance your running performance and overall fitness, ensuring that you are well-prepared for high-intensity races and training sessions.
| Key Takeaways | Details |
| Running Routine | 4 days a week: easy runs, workout day, and a long run |
| Pre-Run Nutrition | Sourdough bread, almond butter, and banana |
| Hydration | Use electrolyte mix (Element) |
| Warm-Up | Ankle and calf stretches, hamstring drills, core and glute activation |
| Track Workout | Six 1,000-meter repeats with 200-meter recovery jogs |
| Post-Workout | Cool down jog and thorough stretching |
| Mental Toughness | Push through challenging days for long-term improvement |
image sources
- Kristi Eramo OConnell double unders Open: Photo courtesy of CrossFit Inc.
- Donna Eramo and daughter Kristi Eramo O’Connell: Courtesy of CrossFit Inc.
