If you're a runner and have decided to join the exclusive "club" of runners who can say they have completed a long-drawn-out race, then there is no doubt that you're going to read up on all the various 16 week + guides for your training runs. You will most likely have a healthy mix of long and short runs, as well as days where you may do some speed work and even take long walks. And this is all good and crucial to be prepared for race day. But did you know that there are many tips when you are training for a long-drawn-out race that most people forget about... Or aren't really aware of? Below is Customized marathon Training Plan for any enthusiast.
Marathon preparation, because of the toll it can take on your body, requires a proper nutritional plan to ensure you are getting all the nutrients you need. Included in this plan should be a proper balance of carbohydrates, protein and healthy fats, typically found in the following types of foods:
The concept of carbo-loading before an endurance race such as the Marine, Boston, New York marathon, and many others is well known and well accepted. Storing up carbs before your shoes hit the pavement will help push you through the "wall" at mile 20. But what about post-run foods? Not just the foods you eat after a long-drawn-out race exercising session, but also what you should eat after the long-drawn-out race itself.
The question many people have is whether one preparation program is better than the other. And, some of you won't be satisfied with the answer of "it depends." But that's the answer. The reason is because it depends on what your goals are for the race.
One of the challenges for some long distance runners after the race and even after long practice runs is that they feel queasy. It's hard to get food into your system when you just feel like it's going to find its way back up. That upset stomach, assuming that you're not sick, is often a way for your body to tell you it's stressed out. It can also result from too little water during long-drawn-out race practice or too many gels.
Frozen and Packaged Foods. Whenever possible, try to avoid frozen and packaged foods. Because of the packaging process, which often includes the addition of chemical preservatives and other non-nutritional additives, most of these foods have lost a great deal of their nutritional quality.
If you're feeling good after a training run and want to get some good post-run recovery started, the easiest way is with a drink containing carbs and protein. Chocolate milk is an easy choice. Another is a simple protein drink with milk (regular, soy, rice) and a scoop of protein powder. If you have more time and access to a blender, throw in some fruits like bananas, and nuts like almonds or sunflower seeds, or a little peanut butter and make a protein shake.
When planning the nutritional component of your marathon preparation schedule, keep in mind that you should probably lean towards elevating your intake of complex carbohydrates. These substances are essential for energy and will help your body during very intense workout sessions. A good balance of nutrients for your exercise program should look a bit like this: Complex Carbohydrates: 50-65% of your daily intake, Healthy, Unsaturated Fats: 15-25% of your daily intake, Lean Protein: 20-25% of your daily intake.
Marathon preparation, because of the toll it can take on your body, requires a proper nutritional plan to ensure you are getting all the nutrients you need. Included in this plan should be a proper balance of carbohydrates, protein and healthy fats, typically found in the following types of foods:
The concept of carbo-loading before an endurance race such as the Marine, Boston, New York marathon, and many others is well known and well accepted. Storing up carbs before your shoes hit the pavement will help push you through the "wall" at mile 20. But what about post-run foods? Not just the foods you eat after a long-drawn-out race exercising session, but also what you should eat after the long-drawn-out race itself.
The question many people have is whether one preparation program is better than the other. And, some of you won't be satisfied with the answer of "it depends." But that's the answer. The reason is because it depends on what your goals are for the race.
One of the challenges for some long distance runners after the race and even after long practice runs is that they feel queasy. It's hard to get food into your system when you just feel like it's going to find its way back up. That upset stomach, assuming that you're not sick, is often a way for your body to tell you it's stressed out. It can also result from too little water during long-drawn-out race practice or too many gels.
Frozen and Packaged Foods. Whenever possible, try to avoid frozen and packaged foods. Because of the packaging process, which often includes the addition of chemical preservatives and other non-nutritional additives, most of these foods have lost a great deal of their nutritional quality.
If you're feeling good after a training run and want to get some good post-run recovery started, the easiest way is with a drink containing carbs and protein. Chocolate milk is an easy choice. Another is a simple protein drink with milk (regular, soy, rice) and a scoop of protein powder. If you have more time and access to a blender, throw in some fruits like bananas, and nuts like almonds or sunflower seeds, or a little peanut butter and make a protein shake.
When planning the nutritional component of your marathon preparation schedule, keep in mind that you should probably lean towards elevating your intake of complex carbohydrates. These substances are essential for energy and will help your body during very intense workout sessions. A good balance of nutrients for your exercise program should look a bit like this: Complex Carbohydrates: 50-65% of your daily intake, Healthy, Unsaturated Fats: 15-25% of your daily intake, Lean Protein: 20-25% of your daily intake.
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