I was fortunate to attend the ‘Meet The Experts’ event in London a few weeks ago where I learned loads of amazing facts to support my marathon training and I ended up with loads of LDN marathon merchandise (which I spent a small fortune on but I justified each item!)
After some serious train issues (I basically caught the wrong one!) I only ended up catching the afternoon which I was gutted about but I still took away loads of information.
Guest Speaker Sam Murphy:
If you have a break due to injury or illness, don’t play catch up. Just start where you left off
Schedule rest days. Don’t leave it up to chance. This will give your body time to rest and recover which will allow it to get stronger.
Strength training is a must as it will help your body get stronger and withstand extra stress.
Minimise injury by running on a variety of terrain.
Run with a good posture. Imagine a helium balloon over your head! Keep shoulder straight, hands relaxed and be light and quick on your feet.
The warm up is super important. (Oh man. I never do this!) it lubricates joints and gets the heart pumping.
Nutrition by Anita Bean
Hydration. Prevents dehydration. Won’t get headache or fatigue. Dehydration can cause stress on heart and lungs – makes them work harder. Throughout the day – drink 1.5l of water. Little and often a day. 500ml – 4hrs before you run.
What to do after the training. Rehydrate. Refuel carbs and protein (3:1) within 2 hour recovery window if twice a day. Rebuild. 20g of protein. What to have? 20h protein. 500ml of milk. Chocolate milk. Milk and banana. 50g of nuts and 250g yoghurt.
Pre run meal 2-4 hours before. Increases endurance. Delays fatigue. Make it a carb and protein one. Rice and chicken. Or pre run snack 30-60 min before hand. Porridge. Banana. If you do a pre breakfast run keep it sub 1hour.
Match energy intake and output. Inadequate energy will result in muscle loss, fatigue and poor performance. The longer and harder you train the more carbs you need to fuel muscles. 5-7g per kg of your body weight a day. That’s if you train for one/two hours a day. What does that look like? Low carbs will mean low glycogen and slow recovery with early fatigue. Eat 72g-108g of protein a day. After training to recover. Drink more water. A lot more.
Race day prep. Taper training. Increase carbs (7-10g) for final three days. Plain food. Keep well hydrated. Cut down on high fats. Don’t try anything new.
RACE DAY! Wake up three or four hrs before hand. Drink 500ml water 4h before. Eat high carb breakfast. Porridge with milk and bananas. Toast milk and yoghurt. Eggs on toast. One hour before have a banana. Eat proton and carbs. Sustainable energy. Make a home made oat bar.
During the race. Stick with what you’ve trained with. After an hour have 30-60g carb. Jelly babies. Drink to your thirst.
After the race. Rehydrate little and often. Refuel. Rebuild.
I am yet to put most these tips into practise. However the hydration, warming up and refuel tips were the most beneficial!