Maintain Good Nutrition in Virtual Running

Virtual runners must ensure they are consuming enough nutrition to minimize the risk of injury due to exercise.

KOMPAS/FERGANATA INDRA RIATMOKO

Borobudur Fun Run participants crossed Wanurejo Village, Borobudur District, Magelang, Central Java, Sunday (19/1/2020).

JAKARTA, KOMPAS – The virtual running competition has become a growing trend during the COVID-19 pandemic. Participants of the virtual running competitions have to be able to independently maintain their health and safety while joining the race.

In the 2020 Borobudur Marathon (Bormar), a virtual running competition is held in four categories, namely marathon, half marathon, 10 kilometer (10K) and friendly running. As many as 9,090 runners have registered to take part in the virtual Bormar this year.

A virtual race allows participants to run anywhere. Participants use a distance calculator that is connected to an application. They then cover the distance according to the category they participate in for the specified time or the number of activities that are allowed.

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Wawan Budisusilo, a sports specialist, in the Virtual Training Class: Tips For a Safe Virtual Run program on Sunday (1/11/2020), reminded virtual runners to take into account three things before competing: physical health, environment and nutrition.

These are important because participants are not served and are not monitored by the race organizer, like in a normal race.

"We have to assess ourselves whether we are healthy or if we feel physically uncomfortable when running. Then, assessing the environmental zone, whether the track to be used for running is comfortable and safe from the spread of COVID-19,” he said.

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Beginner runners also need to be physically and nutritionally prepared at least three months before joining the race.

Fulfilling the right amount of nutrition must match the [runners’ respective caloric] needs.

Another speaker, Mirza Hapsari ST Penggalih, a sports nutritionist, advised runners to meet their nutritional intake according to their caloric needs.

"Fulfilling the right amount of nutrition must match the [runners’ respective caloric] needs, according to the required amount, and pay attention to food processing techniques."

KOMPAS/FERGANATA INDRA RIATMOKO

A number of students from Papua (left) entertain the 2019 Borobudur Marathon runners powered by Bank Jateng who pass through Wringinputih Village, Borobudur District, Magelang, Central Java, Sunday (17/11/2019).

Calculating how much food to eat according to one’s daily needs in kilo calories depends on one’s age and sex, he said, adding that when people took part in additional activities that burned a lot of calories, such as running, additional calories are needed.

Runners should also apply eating management strategies. Four hours before the race, runners are encouraged to eat a complete nutritious meal.

Approaching the race, runners can eat foods that are easy to digest. Bananas can be eaten close to the time of the race. Juice can also be consumed two hours before the race.

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"If you want to eat bananas, we need to know the calories in the bananas. For example, a medium Cavendish banana generally contains 100 calories. If during the competition we burn 500 calories, the calories from bananas can be distributed before and after the competition, " he said.

Adequate fluid intake is also needed to prevent dehydration. For every 2 km of running, it is recommended that runners drink 100-200 milliliters of water.

Health protocol

Wawan reminded runners to adhere to health protocols, both during training and in competitions. Wearing a mask, according to him, is necessary if the environmental situation is not too safe. However, masks can be used for light running. Runners must also remember not to touch their face with their hands.

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Runners need to apply a distance of 10-15 meters with the runner in front or behind them. There should be a safety distance of 1-1.5 m between runners on either side. Groups should not exceed five people and each runner must know their own health condition.