Doubling at Carpe Diem-Carpe Noctem Half Marathon & 10K on April 5, 2025 at Proud Lake? We chatted with DPT and UESCA- and RRCA-Certified Run Coach, Stefanie Heyser, about recovery between the morning and evening races so you’re fresh and stay injury-free. All recommendations are based in research; source links are below.
Nutrition
- Dinner is a big part of pre-fueling before a “two a day.” Carbs – 2/3 of plate, protein – 1/3, and fat sparingly.
- Breakfast is is a must for a two a day. Higher carbs and less protein. If you normally skip this on race day, make the effort to eat. It will pay off.
- During Morning race: Consume 30-60g of carbs PER HOUR and hydrate.
- Post-Race Recovery: 1.2 g of Carbs/kg of Body Weight. Protein less of an emphasis. Focus on carbs and hydration
- Lunch: Keep protein to 4-6 oz
- Snack: 25g carb
- During Evening Race: 30-60g of carbs per HOUR
Mobility vs. Stretching
- Static stretching after the Morning race and dynamic stretching before the Evening race.
- DPT Stef recommends: Ankle, hip, and maybe some upper back mobility drills as needed
- Dynamic stretching could include track warm ups
Static stretching and mobility should be based off individual needs/deficits.
Supplements
- Beet Juice/Tart Cherry Juice can help with muscle recovery, but nothing new on race day.
Recovery Tools
- Foam rolling and compression sleeves likely aren’t evidence based in this window, but DPT Stef says to feed into what feels good.
Sources
- https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2020.630282/full?fbclid=IwAR1ICEQWDC0RaHot5qF1po3ERZh3abkWtBV6X5V9xPRXNOA_fpqDkwnfX38
- https://pubmed.ncbi.nlm.nih.gov/24791914/
- https://www.featherstonenutrition.com/race-fuel/
- Aschwanden, C. (2019). Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery. https://www.amazon.com/Good-Go-Athlete-Strange-Recovery/dp/039325433X
- https://pubmed.ncbi.nlm.nih.gov/28696985/