Guest Blog – Less is More: Your Long Distance Running Nutrition Plan

Guest Blog by Dekel Dayan []

Your Long Distance Running Nutrition Plan

The key to a successful first marathon training program is in paying attention to your nutrition during your training leading up to the race. Your diet program is just as essential as your exercising program for your first marathon.

Optimal performance during a marathon is dependent upon a consistent supply of sufficient electrolytes in your system. Ions in body fluids are created by chemicals known as Electrolytes. Electrical energy necessary for muscle contraction is carried by these ions. Electrolyte demands change a lot more than your fluid or even caloric demands, thus you will have to try out a lot more in your exercising until you find out how to suit your individual needs in different situations.

Fluid: Is it possible to consume an excessive amount of drinking water during a long race or marathon? Yes. If you drink too much water you might jeopardize your body’s sodium levels, and might also cause hyponatremia, or water intoxication, an infrequent but severe state impacting strength of runners.
Dr. John Cianca, a sports medicine physician with Baylor College of Medicine and the medical director for the Houston Marathon, has done extensive clinical studies to measure low sodium levels in marathon runners. He found that about 85 per cent of subjects experienced reduced blood sodium amounts either during a race, or right afterwards.
Furthermore, salt is simply one quarter of the electrolytes your system demands. So instead of taking salt pills for your race, pick up an electrolyte replenishment, generally as a supplement or as a capsule which you may drop into your water bottle.

Energy: After getting figuring out your fluid and electrolyte requirements for the marathon, you’re ready to concentrate on your energy, or calorie, demands. Just as you would not bombard your body with liquid or sodium, less is more when it comes to effectively energizing your body on race day. The best way to see how much energy you need for a very long run is to monitor your system’s calorie absorption, not its energy output. So instead of attempting to substitute all you are losing, you should aim to just give your body a helping hand.

Marathon Training Conclusion

The best way to find out your ideal fluid, electrolyte, and fuel needs is to practice during your marathon training. Marathon training for beginners is more than just running, it is the time to find the right balance of training and nutrition, which produce the best results for you.

6 to 8 months before your contest, begin keeping a diary of what you consumed and drank during your exercise, at exactly what times throughout your run, the climate situations, and how you physically felt both during and shortly after your workout or race. Through examining your own personal bounds and tracking the end results, you could set up a method for the marathon day that will keep your system in harmony along with fueled for a successful marathon.


About horowitzrun

Jeff is a certified running, cycling, and triathlon coach, and is the author of "My First 100 Marathons" (Skyhorse Press 2008) and "Smart Marathon Training" (Velo Press 2011). An obviously addicted runner, Jeff has run at least one marathon in every state and on 6 continents, including marathons in South Africa, China, Bangkok, and Antarctica. Jeff is available for group, one-on-one, and virtual coaching. Options include: 1. Basic Training Plan. This includes a customized training schedule geared towards a goal race, with a detailed running schedule that would include all distances and target times for each workout, including speedwork, tempo, and endurance sessions. 2. Complete Fitness and Race Plan. This includes the plan listed above, plus the non-running workouts and drills that runners need for better overall fitness and performance. You would get strength & core workouts, as well as run-specific training drills and stretches. 3. Virtual Coaching. This includes all of the above, implemented on a week-by-week basis. We review each week's progress at week's end so that adjustments can be made. The program is tailored to suit you right up to race day. It involves more contact, on a weekly or even daily basis. 4. Full Coaching for athletes in the Washington DC area. All of the above, plus a weekly workout together including speedwork, drills, and strength training. 5. Individual track sessions. One-on-one track-based workouts. Contact Jeff for pricing.
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