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:
Either way, a safe marathon training schedule usually looks at 16 weeks minimum with the exception being someone who has run one before, recently. The Training Has Various Styles and Goals. In many of the exercise programs, you will find a mixture of short runs, distant runs, speed work, and rest days. Most all of them have you taper off your training before race day to give your muscles time to recover before the marathon.
Protein Sources and Grains: Protein is essential when preparation for a marathon, as it helps your muscles recover after they have been extremely taxed due to running. Fish and lean chicken is generally a better choice than red meat in this category, and soy and whey products are perfect for a quick source of protein on the run. Whole grains are an excellent form of complex carbohydrates - a mandatory component of any long-drawn-out race preparation schedule.
A program that is intended to help you improve your finishing time is going to be different in structure than a program that will help you just complete the race. So, if you intend to have a faster time, but follow an exercise program that simply helps people cross the finish line with no specific time goals in mind, then you are probably going to be disappointed.
Still, you have to eat. The best foods in this scenario are ones that take a while to digest. This could be crackers and chunks of cheese, oatmeal, ginger snaps and peanut butter, or a banana which also gives your body the extra potassium it needs.
Junk Food, Alcohol and Coffee: Foods such as soda, potato chips, and candy have little to no nutritional value whatsoever. Alcohol and coffee should always be used in moderation, and this is especially true during a long-drawn-out race preparation. In fact, you'd probably be better served by forfeiting these drinks altogether, at least until after race day.
Then, eat a full meal within an hour of that recovery drink. This meal should have 1 part protein and 4 parts non-processed carb sources for an optimum balance. And yes, you can put in some healthy fats in the mix like olive oil.
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:
Either way, a safe marathon training schedule usually looks at 16 weeks minimum with the exception being someone who has run one before, recently. The Training Has Various Styles and Goals. In many of the exercise programs, you will find a mixture of short runs, distant runs, speed work, and rest days. Most all of them have you taper off your training before race day to give your muscles time to recover before the marathon.
Protein Sources and Grains: Protein is essential when preparation for a marathon, as it helps your muscles recover after they have been extremely taxed due to running. Fish and lean chicken is generally a better choice than red meat in this category, and soy and whey products are perfect for a quick source of protein on the run. Whole grains are an excellent form of complex carbohydrates - a mandatory component of any long-drawn-out race preparation schedule.
A program that is intended to help you improve your finishing time is going to be different in structure than a program that will help you just complete the race. So, if you intend to have a faster time, but follow an exercise program that simply helps people cross the finish line with no specific time goals in mind, then you are probably going to be disappointed.
Still, you have to eat. The best foods in this scenario are ones that take a while to digest. This could be crackers and chunks of cheese, oatmeal, ginger snaps and peanut butter, or a banana which also gives your body the extra potassium it needs.
Junk Food, Alcohol and Coffee: Foods such as soda, potato chips, and candy have little to no nutritional value whatsoever. Alcohol and coffee should always be used in moderation, and this is especially true during a long-drawn-out race preparation. In fact, you'd probably be better served by forfeiting these drinks altogether, at least until after race day.
Then, eat a full meal within an hour of that recovery drink. This meal should have 1 part protein and 4 parts non-processed carb sources for an optimum balance. And yes, you can put in some healthy fats in the mix like olive oil.
About the Author:
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