Additional Articles (click link)
• 10 Simple Ways to Avoid Injuries
• Hydration During Training
• Ethiopian Marathon Hydration Tips
• Marathon Pace Chart (pdf)
• Overcoming Obstacles
• Going Long
Surviving an International Flight
• Race Week Nutrition
• Marathon Morning Tips
• Running Checklist
• Walking the Marathon
How to Survive an International Flight
Don’t let the flight ruin your race Nearly all the runners in the first Haile Gebreselassie Marathon will have to travel long distances to get to Ethiopia. But runners love to travel to races all over the world. It’s a great way to explore, sight see and—oh by the way—run a race you’ve never done before.
What could be better than a marathon in Ethiopia? The only problem is flying to Ethiopia. Any way you slice it, flying there is a long way to go. And especially if you are not from the moneyed class who can afford flying first class. Few of us can. Which means the dreaded economy section of an airplane. Ordinarily, flying economy for any more than a couple of hours is tough enough, but flying to or from Ethiopia means a long, long flight that can be as hard as the race itself. Assuming you can’t afford to fly first-class, take these steps on your flight (s) to Ethiopia to make sure you arrive healthy and fit.
1. Try to get a bulkhead seat or in an emergency exit row. There’s more legroom. If you can’t, reserve an aisle seat. That will give you more room than the dreaded middle seat or window.
2. Bring your own water bottle on the flight. Make sure it’s full when you board. Ask for some ice as soon as you board. The cabin is very dry so you should plan on drinking eight ounces every half hour to prevent dehydration.
3. Avoid alcohol. Even a beer will contribute to dehydration.
4. Bring snacks. On international flights, the airlines will serve meals, but the “food” isn’t great. Eat a nutritious, carbo-loaded meal before you even depart to reduce the temptation to overeat airplane food. Also, pack nuts, fruit, energy bars and a low-fat sandwich for your flight. The longer the flight, the more food you need to bring on board.
5. Bring the running shoes, shirt and shorts on board with you that you intend to wear in the race. That way the airlines can’t lose it. In addition, bring your race documentation along with your passport with you on carry-on.
6. Wear comfortable, baggy clothing. The looser the clothing, the better your circulation will be during the flight. Consider wearing compression socks.
7. Once settled and the flight takes off, remove your shoes. Wiggle your toes to keep the circulation flowing. Also, your feet will swell on the flight, so going shoeless won’t cramp your feet.
8. Sit up straight. Once you’re seated, don’t sit with your legs crossed. This can pinch your leg veins and inhibit blood flow.
9. Move around the cabin. Every half hour, go to the bathroom. Even if you don’t have to urinate, the walk will keep your legs loose. If the aisle is blocked, at least stand up. Take frequent walk breaks.
10. Stretch. Go to the back of the plane and stretch your leg muscles and back.