Are you a marathon runner or an aspiring one?
Do you wish to understand, analyze and re-strategize your steps when it comes to perfecting this beautiful sport?
Well, whether you are an aspiring runner or already a marathoner, the following will be of great help to the next Marathon run that you may be planning or have in mind.
What do we mean by marathon running?
In as much as this sport might look simple to pronounce it, It is one of a kind of a sport that needs a lot of mental and health preparation.
Marathon running, is just like any other running, BUT running within a mile radius of 26.2 miles. Anything less than this figure is not considered a full marathon.
Who can get involved in this type of sport?
The young, the energetic and individuals with no health problems per se.
Anyone who would wish to involve themselves with marathon running, should see their doctor, go through a few tests to see if they are fit for long-distance running without actually hurting their breathing and getting a form of clearance with the doctor.
What to expect during training.
You need to eat very well, train to the best of your ability, try to avoid getting injured as much as possible before the main day, drink alot of water and beware of the type of food you consume.
Another IMPORTANT factor is to consider the consumption of fluids that are full of iron, zinc, calcium and vitamin C.
Always aim to recover. Recovery is as good as training.
What to eat while training for a marathon.
Foods rich in Carbohydrates are highly recommended for this sport, because of its energy-giving capability. Not forgetting that too much of something is poisonous, hence moderation should also be considered while having this delicious food group.
Some of the foods you should consider are:
Oats – Having this delicious carb at least a few hours before your run will benefit you in multiple ways energy-wise.
Veggies– a good handful of 6 servings of veggies a day will help with weight maintenance especially along the belly area.
Berries– In case of any inflammatory during a run, these babies will help in the reduction or neutralization of this disturbing feeling.
Bananas– High in potassium, gives instant energy to help you run on more power and also a good source of preventing muscle cramps.
Pasta & rice– A perfect, lightweight carb for those considering afternoon training. I would go for whole pasta and rice instead of the white, for nutrition purposes.
Peanut butter– A good source of fat that will leave you begging for more. Moreover, it is rich in protein and that is the exact combo we are looking forward to.
Fish& salmon– A good source of omega 3 which is very necessary if we are considering a healthy heart throughout our training and the main marathon day. It is also a good source of lowering levels of inflammation.
Tortilla wheat wraps – This is an extra special for the bread or tortilla lovers, it goes hand in hand with salami or tuna or your favorite mix of vegetables and assorted meat.
Avocado– a healthy fat that can act as a pre-workout for your run. Mix it up with your favourite lightweight bread to avoid any kind of stomach upset while running.
Training for the marathon
Whether you are running for charity, weightloss, or a marathon challenge, you need to start preparing months earlier. You need to know if you are fit for the marathon ahead. Run some medical tests if need be.
Getting started you need to start slow. Just like any other fitness journey or any other thing in life, you must start from somewhere and later progress to higher grounds. The earlier you start the better.
Fuel your body 2 to 3 hours before your training. This is to avoid any type of stitches and discomfort to digestion while running.
Hydrate as much as possible before you go for a run, preferably a few hours before you run as well.
Have the company of a friend or relative to be your cheerleader as you practice for this sport. It will give you motivation as you run. Music can also be a good company if you are a music lover.
After training makes sure to nurse yourself in case of any type of injury, fuel your body with proteins and electrolytes. Eat a balanced diet, drink water and get plenty of sleep.
What can I eat during my rest days?
On your rest days or the recovery days, you need to consider protein consumption. This will help in quick recovery of your muscles. If you are having a short period of rest or recovery, that involves having a back to back run, with few hours of rest, then carbohydrates can be implemented because you would need energy for the next day training.
A common mistake that many make is to consume heavy amounts of carbohydrates when they are off training.
Following a common belief that carbs are key to marathon training, hence it should be consumed heavily back to back even on rest days, professionals beg to defer with this assumption.
Moderation will save you a bunch when it comes to any type of training.
Leafy greens are a plus, whether you are training or not, alongside healthy fats.
Electrolytes are highly needed for this sport. It helps with replenishing your body as a whole as fast as possible and more so helps with hydration, which means that the water that was lost via your body while training can be brought back using the electrolytes.
Sources of electrolytes are:
- Table salt
- Green leafy veggies
- Dairy products such as cheese
Happy marathon training and don’t forget that life is all about balance, in as much as you need to eat a well-balanced diet majority of the time.
Giving yourself a treat day will do you so much good than restricting yourself over time.