Running a marathon is an incredible goal for runners, but marathon training and the race itself is not something easy. While I think that any healthy individual who is willing to commit to the training can complete a marathon, I don't recommend that runners jump right into the marathon distance (26.2 miles or 42 K). If you've never trained for any kind of endurance event, you should work on building your running base mileage for at least six months before you start thinking about participating in a marathon.
Once you've established a regular running habit and are running 3-4 days a week, it's a good idea to by racing a shorter distance race, like a 5K (3.1 miles) or a 10K (6.2 miles)Getting some race experience is good preparation for your marathon and will get you excited to start your training.
Nutrition and Hydration for Marathon Training and Running
Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Avoid rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.
Post-run eating: After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your runs, you can reduce muscle stiffness and soreness.
You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Power bars or Luna bars, are convenient options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt.
Long run nutrition: Long runs have special nutrition and hydration requirements so make sure you're prepared heading into your long runs. For example, you'll need to make sure replace sodium lost through sweat during runs longer than 90 minutes.
You'll also have to consume calories since you'll be burning through your glycogen storage. A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that. You may need more depending on your size and speed, so make sure you plan to carry extra food or gels. If you're feeling hungry or low on energy, you can definitely eat "off-schedule".
Once you've established a regular running habit and are running 3-4 days a week, it's a good idea to by racing a shorter distance race, like a 5K (3.1 miles) or a 10K (6.2 miles)Getting some race experience is good preparation for your marathon and will get you excited to start your training.
How to Get Started with Marathon Training
Medical check-up: Even if you've already been running,Get a general checkup with the doctor and let him or her know your plans to train for and run a marathon.
Running shoes, clothes, and gear: While you don't need to buy lots of expensive gear, the right running shoes is an important investment. Getting running shoes that are suitable for your running style, foot type, and level of experience will help you run comfortably and injury-free. Finding the right sports bra is also very important for women to stay comfortable while running. Wearing running clothes made of technical fabrics (not cotton) that wick away your sweat and help you keep comfortable.Also a good water bottle is important.
Running shoes, clothes, and gear: While you don't need to buy lots of expensive gear, the right running shoes is an important investment. Getting running shoes that are suitable for your running style, foot type, and level of experience will help you run comfortably and injury-free. Finding the right sports bra is also very important for women to stay comfortable while running. Wearing running clothes made of technical fabrics (not cotton) that wick away your sweat and help you keep comfortable.Also a good water bottle is important.
If you already eat a healthy diet, you don't have to make too many changes when you start training for a marathon. The diet recommendation for marathon runners are not that different than nutritional guidelines for non-runners.
Pre-run eating: It's important to make sure that you're properly fueled for your runs to get the most out of them. Try to eat a snack or light meal of about 250-300 calories about 1 1/2 to 2 hours before you start running. Eating immediately before running may lead to cramping, and running on an empty stomach may cause you to run out of energy.Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Avoid rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.
Post-run eating: After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your runs, you can reduce muscle stiffness and soreness.
You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Power bars or Luna bars, are convenient options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt.
Long run nutrition: Long runs have special nutrition and hydration requirements so make sure you're prepared heading into your long runs. For example, you'll need to make sure replace sodium lost through sweat during runs longer than 90 minutes.
You'll also have to consume calories since you'll be burning through your glycogen storage. A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that. You may need more depending on your size and speed, so make sure you plan to carry extra food or gels. If you're feeling hungry or low on energy, you can definitely eat "off-schedule".
Nutrition and hydration are critical to training for and running long distance races such aS HALF AND FULL MARATHON RUNNERS. A runner's diet is important not only for maintaining good health, but also to promote peak performance. Here are some basics about running nutrition and hydration, including what, when, and how much to eat and drink.
It's important To eat before running to make sure you're properly fueled. A runner's diet is important not for only maintaining good health, but also to promote peak performance. Here are some of the best foods to help runners achieve a healthy diet.