Are you planning to participate in a race in another country or in a location with a significant time difference? This situation often leads to the well-known challenge of jet lag, especially when you travel by plane to a destination that’s several time zones away. Wondering how to effectively manage jet lag before a race, such as the New York, Chicago, or Tokyo Marathons, or perhaps an American or Asian trail run? Find the answers in this article.
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The problem of jet lag for the human body
Experiencing a time difference of 3-4 time zones can pose a significant challenge for the body’s short-term adaptation. The body struggles to understand the sudden changes in light and darkness. This holds especially true when you arrive in a location where the day-night cycle completely reverses from what your body is accustomed to back home.
This issue is especially pronounced during eastward travel. Traveling east typically proves more challenging than westward due to the Earth’s rotation. When we head eastward, time moves forward more rapidly compared to our home time zone, often resulting in greater loss of sleep. Consequently, our biological rhythms are more severely disrupted by jet lag in this direction.
Common issues associated with jet lag include sleep disorders, insomnia, fatigue, and digestive problems. These can be further intensified by the stress and anxiety often experienced before a major race.
Managing jet lag for the New York Marathon or American races
If you’re traveling from Europe to compete in the United States, such as in the New York Marathon, it’s advisable to plan your arrival 2-3 days before the race. Generally, the body adapts quite well to this adjustment period and is able to compensate effectively. Notably, a rebound effect in jet lag symptoms can occur 6-7 days after arrival. Thus, arriving excessively early may not be beneficial.
Reflecting on my personal experience, when I participated in the New York Marathon in 2019, I arrived on Thursday for the Sunday race, and thankfully, jet lag didn’t pose any issues.
If your arrival is in the evening, it’s best to avoid exploring the city immediately. Instead, focus on relaxing in your accommodation and aim to sleep around 10 PM. This timing helps prevent waking up too early, like at 3 AM.
You might still find yourself waking up early in the mornings, but this shouldn’t be a major concern. On the day of the race, this early wakefulness can actually be advantageous, making it easier to get up and eat 3 hours before the event.
These recommendations are particularly pertinent for races scheduled in the morning, as your body is naturally more alert at this time. Conversely, evening races can be more challenging due to natural drowsiness later in the day. For evening events, consider arriving 5-6 days in advance to allow for adequate adjustment.
Managing jet lag when traveling East
Traveling eastward, such as from America to Europe or from Europe to Asia, often makes it challenging to fall asleep at night. This difficulty can lead to significant fatigue in the mornings. A common rule of thumb suggests that recovery from jet lag takes approximately one day per hour of the time difference. Therefore, for a 6-hour time difference, you might need around 6 days to fully adjust.
Consequently, if you’re participating in a race in an easterly direction, it’s crucial to plan your journey with ample time before the event. This is particularly true for races in the morning. However, for evening races, the difficulty in falling asleep at night might actually work to your advantage, as you may feel more alert and awake in the evening.
Tips before your trip
Begin your journey well-rested – ensure you get plenty of sleep in the nights leading up to your departure. Depending on where you’re headed, consider adjusting your bedtime an hour earlier or later during the 2-3 nights before you leave. This can help your body begin to adapt to the new time zone in advance.
Also, avoid the stress of last-minute packing. Make sure to pack your bags ahead of time to avoid any last-minute rush or the risk of forgetting essential items, like your favorite outfit!
Tips during your flight
Use your flight time wisely by resting as much as possible. Resist the urge to spend the entire journey glued to your screen watching movies or playing video games. It’s important to get up and move around every 2 or 3 hours to keep your circulation flowing. Wearing compression socks during the flight can also help promote blood circulation while you’re seated.
Hydration is key, especially since the air conditioning on planes can dry out your nasal passages. Aim to drink about 2 liters of water on an 8 to 10-hour flight. Mix up your hydration with still water, sparkling water, and herbal teas. Remember to avoid alcohol, as it contributes to dehydration.
Other pitfalls to avoid on trips
When you arrive in another country, you may encounter changes in food and water quality, which can potentially lead to digestive issues. To ensure a smooth experience, especially when participating in a marathon or trail race abroad, it’s wise to strengthen your digestive system in the days leading up to your journey. Consider supplementing your diet with L-glutamine to reinforce intestinal walls and probiotics to assist your microbiota in adapting to changes in food.
Additionally, pay careful attention to the transportation arrangements you’ll be using on race day. This diligence will help you avoid any unnecessary stress in the lead-up to your race.
With these tips in mind, you are now well-equipped to manage jet lag before your race. You’re prepared to tackle jet lag head-on and enjoy a successful race day. The stage is set for you to have a wonderful experience – go out there and make the most of it!