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3-Day-a-Week Running Plan for a 5K 

The days leading up to a marathon may feel like a good time to indulge in all of your favorite foods, because let’s face it, you’re about to run 26.2 miles and why not eat that chocolate cake? But food plays an important role in performance for runners, so what you decide to eat can affect how you feel during a race. So, as said time and time again, you are what you eat, and that goes for race day. “It’s important for runners to understand what foods may overwhelm their digestive system. You don’t want to train for months, and then overeat the night before and find yourself struggling through each mile,” Hoag Registered Dietitian, Mona Cabrera, R.D., said. “You want foods to build your energy reserve, but also foods that won’t weigh you down.” Mona, put together some tips on how to stock your kitchen to prepare for the big race. Carb loading: Build up those energy reserves before race day and load up on carbohydrates, starchy vegetables, fruits, and lean proteins. But don’t make the mistake of indulging in a heavy meal the day before the race. Eat familiar foods: The morning before the race is not the time to try out a new protein bar or smoothie, stick to foods you know won’t upset your stomach.  Bread/toast, bagel, peanut butter, banana, pulp-free fruit juice or sports drink for a pre-race breakfast.  Rice, pasta, lean meat, starchy vegetables, fruits for “carbo-loading” at least three days before the race.  For hydration, drink 16 to 20 ounces of water/fluid three hours before race Foods to avoid​: While you may feel like celebrating the night before your run, steer clear of fatty foods that aren’t always kind to the digestive system.  Deep fried foods, foods high in saturated fats (red meat, bacon, processed meats, and pastries)  On race day, avoid dairy products (cheese, milk, yogurt) if you have gastrointestinal issues.  Coffee is a diuretic so tread lightly with how many cups you have in the morning.  Alcohol causes dehydration, so avoid it for 24 hours before the race. During the race: Energy bars, energy gels and bananas are excellent sources for replenishing carbohydrates during a race. Keep yourself hydrated. This includes water and sports drinks. Avoid soda, juice, and anything with high amounts of sugar. What to eat after a race​: Within one hour after a race or marathon, grab a carbohydrate-rich snack and a sports drink. And within two to three hours after a race or marathon, have a balanced meal comprising lean protein, carbohydrates, and good fats.

Want to run a 5K but don’t have much time? No problem! Our 3-day-a-week training plan is made for busy people like you. Run just 3 times a week and you’ll get better at running without changing your whole schedule. So, follow our easy plan, and you’ll be ready for the 5K race soon. No […]

CHARITY SPOTLIGHT – Girls on the Run OC

We Inspire Girls to be joyful, healthy & confident using a fun, experience-based curriculum which creatively integrates running. At Girls on the Run, all girls are inspired and motivated to understand and accept others, while standing up for what they believe. Girls on the Run reaches girls at a critical stage, strengthening their confidence at […]

CHARITY SPOTLIGHT – Casa OC

What is Casa OC? Court Appointed Special Advocates (CASA) of Orange County is a non-profit organization serving our county’s most severely abused, abandoned and neglected children through the recruitment, training, and supervision of community volunteers who advocate for their best interests. It is the CASA volunteer who advocates to ensure that a child who cannot […]

CHARITY SPOTLIGHT – Seneca Family of Agencies

Seneca fosters Unconditional Care for children and families going through the most difficult times of their lives! With your support, Seneca offers mental health, education support, and adoption/placement services to 1,000 children in OC. Seneca believes that children and youth do not themselves fail, but are failed by systems unable to address their complex and specialized needs. Since 1985, Seneca has […]

CHARITY SPOTLIGHT – HD Care

HD-CARE is a University of California Irvine support group, 501(c)(3) Non-Profit organization. The “HD” in HD-CARE stands for Huntington’s Disease, a progressive, inherited neurodegenerative brain disorder for which there is currently no treatment or cure.  “CARE” denotes the organization’s promotion of Community, Advocacy, Research, and Education.  Huntington’s Disease (HD) is a progressive, inherited neurodegenerative brain disorder for […]

Inspirational Participants

As a High School student in Lakewood, CA, Brandon Neri doesn’t let his Cerebral Palsy stop him for helping those less fortunate. After Team World Vision visited his school last year he decided he wanted to run the 2019 OC Half Marathon as part of their team. The money that he raises will help Team […]

SPONSOR SPOTLIGHT: Title Sponsor SDCCU

The OC Marathon is proud to partner with SDCCU again as our title sponsor!  As one of the largest credit unions in California, SDCCU operates five branches in Orange County. SDCCU strives to save their customers money and keep up with busy lifestyles by offering FREE checking, mobile banking, mortgage loans, auto loans, VISA credit cards, […]

KROC AWARDED YOUTH PROGRAM OF THE YEAR

Founded in 2004, Kids Run the OC is one of the nation’s largest youth running and fitness programs. The OC Marathon Foundation created Kids Run the OC to inspire kids to fitness, promote a healthy lifestyle and combat the onset of childhood obesity. The ten week youth fitness program concludes with the children running their […]

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10 Reasons to Run the OC

Picture palm trees, sunny skies, an ocean breeze and a starting line that’s sure to please. You just experienced a small portion of the OC Marathon. Sounds like a vacation, right? We put together a list of 10 Reasons why you should #runtheOC to give you that little push you’ve been needing to get you […]