Mark, a runner from San Diego, wrote, "I'm flying in from the West Coast before the New York City marathon. Any suggestions for reducing the effects of jet lag for the race?"
When traveling to a different time zone for a big race, it's always a good idea to get there a couple days before to adjust to the time difference. Some experts say to allow one day for every hour of time difference. Here are some other suggestions for reducing jet leg:
Get proper sleep before you leave. Get plenty of sleep, and avoid sleep deprivation before your trip. Try to gradually shift your sleep schedule (30 to 60 minutes per day) toward that of your destination for a few days prior to departure.
Stay hydrated. Make sure you're drinking plenty of water on the plane, and limiting alcohol and caffeine consumption.
Get comfy on the plane. If you need to sleep on the plane, use earplugs to reduce noise exposure. Wear cozy socks and take off your shoes. Bring a comfortable pillow and blanket. But try not to use sleeping pills or alcohol to induce sleep.
Move around on the plane. During the flight, stretch, perform mild isometric exercises, and walk (at least every hour) in order to minimize muscle stiffness and the risk for thrombosis associated with prolonged inactivity.
Watch what you eat. Upon arrival, avoid heavy or exotic/spicy meals (which is good pre-marathon advice whether you're flying or not), since GI distress is one of the most common symptoms of jet lag.
Go for a short walk or easy run. Once at your destination, you may want to take a short walk or go for a very easy run to reduce muscle stiffness.
More:
Source:
International Federation of Sports Medicine (FIMS) Position Statement: Air travel and performance in sports, March, 2004.
