San Diego is Ready to Rock AND Roll!

The Rock ‘n’ Roll Marathon and Half Marathon will touch down in San Diego on Sunday, June 1, 2014 bringing the streets of downtown to life with the stomps of runners and sounds of live music.

Regardless of whether or not you plan on tying up your running shoes, the marathon is fun for the whole family. The entire community is invited to participate in the FREE two-day Health and Fitness Exposition, held at the San Diego Convention Center on Friday, May 30, from 11 a.m. to 7 p.m. and Saturday, May 31, from 9 a.m. to 5 p.m. With over 60 exhibitors present, attendees of the expo will have the chance to buy everything from running shoes and shorts, to healthy power snacks and water bottles.

Our guest fitness blogger, Pete McCall has some tips to optimize your last-minute preparations. These tips are good for any time you are planning to run a race!

Rock 'n Roll

by Pete McCall

It’s time to Rock N Roll! What should you do the days before the big event?

Most likely, you will want to go for a brief run to stay loose on either Thursday or Friday. The purpose of this run is to simply unfold and loosen up from your trip. The pace should be slow and the distance kept to two-to-four miles. Keep in mind that you’ll probably want to spend some of your time Friday and Saturday strolling through downtown San Diego which requires energy, therefore your run doesn’t need to be that long.

A leisurely jog along the Embarcadero, towards Harbor Island, is the perfect distance from the downtown hotels in the Gaslamp.

Don’t overindulge on food Saturday night thinking that you’ll ‘load up’ before the run; meals on Saturday should be light and easily digestible. The big eating night should be Friday to allow time for your body to properly digest the food and the Gaslamp offers plenty of options for that or your celebratory meal after the race!

Physical activity on Saturday should be limited to checking out the expo at the convention center, otherwise rest your legs. The expo will feature a variety of products to help promote recovery after the race. A pair of compression pants might be a good investment. There is some interesting research suggesting they do promote recovery.

Even though you’ll have pre-race nerves it is important to plan for and obtain a full night’s sleep. Your body produces the hormones for tissue repair (testosterone, growth hormone and insulin-like growth factor) during the deep REM cycles of sleep. A full night’s sleep on both Friday and Saturday allows your neuroendocrine system to play its role in the final stages of preparation.

Besides compression pants here are a couple of suggestions to help promote your recovery after the run:

  • Heat: Heat can help promote post-exercise tissue recovery. Convection heat from a sauna or hot tub increases the body’s circulation which removes waste products while carrying nutrients necessary to help repair tissue.
  • Massage treatment: Optimal muscle recovery should include techniques for improving tissue extensibility (the ability of separate layers of muscle tissue to slide across one another) using foam rollers, sticks or massage from a professional therapist. The appropriate pressure applied to muscle tissue can help improve circulation and extensibility.

Thanks for visiting San Diego! We hope you enjoy your experience!

Barbara Moreno's picture
Posted by Barbara Moreno, on May 29, 2014
Attendees, Events, Experience San Diego

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