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Marathon Training: The Week Before

Marathons are positive community events where people come together to cheer one another on. When marathon training, runners should never worry about coming in last. Instead, people should remind themselves that marathons feature runners that have a wide set of skills, ranging from beginning runners to those that simply walk the entire race.

To get a better idea of the race route, walk the route first, becoming familiar with hills or inclines.

Finding the right diet and fitness routine is personal, as what may work for someone may not agree with someone else’s digestive system. Never overeat within two hours of a marathon. Many fitness experts recommend eating a fruit and yogurt smoothie that contains a balance of protein and carbohydrates. This often has the right balance of nutrition for a marathon diet. Additionally, stay well hydrated to avoid headaches and muscle cramps.

Good Eating Habits for Runners

Marathon training involves good nutrition and diet. Eating right is not something people begin immediately before a marathon because it is part of ongoing training. Simply stated: a healthy diet is a way of life.

When training, runners burn approximately 100 calories for every one-mile they run. It is important that low-mileage runners maintain a diet similar to non-runners. However, for runners that are marathon training, it is important to eat right and tailor a diet that is nutrition specific for fitness. This includes eating:

  • 60-70 percent of calories from carbohydrates
  • 20-30 percent of calories from good fat sources, such as avocados, oils and nuts
  • 10-15 percent of calories from protein

Dieticians recommend eating a snack within 30 minutes to one-hour after finishing running. This helps to replenish the body’s glucose levels. Additionally, dieticians suggest drinking a lot of water to help avoid dehydration.

Simple 5K Marathon Training Tips

Training for a 5K race may seem daunting, but really, it can be fun, exciting and a fulfilling personal experience. Marathon training can be easy if runners follow these simple tips:

  • Routes – Learn the marathon route. Runners should practice their running techniques by running a few minutes and then walking a couple minutes. This training routine is easy to increase the next day to running a few more minutes, jogging a few minutes and then walking a few minutes. Increase this regimen until running five minutes and then taking a 30 to 60-second break. On average, a 5K run requires 25 to 35 minutes of non-stop jogging and running. It is important to build up endurance when training. Remember to train on a variety of terrain, including hills, to increase muscle endurance.
  • Legs – To help increase both speed and endurance, spend time training legs, including quads, calves, hips, hamstrings and shins. This includes weight-training exercises that include several reps with lightweights, which helps increase and build endurance.
  • Slow and Steady – Slow and steady wins the race, as it prevent people from tiring out. Adopt a moderate pace and listen to the body’s internal signs to prevent exhaustion.