Marathon Tips: Nutrition and Planning

May 23, 2008 | in Fitness | 0 Comments

When should I carb load? What should I expect? Is there anything I'm forgetting? Paul "Crazy Legs" Stofko offers expert advice for your marathon to help you achieve your best.

This post has been provided by Paul "Crazy Legs" Stofko, a Certified Personal Trainer, Certified Running Coach and marathon/ultrarunner with degrees in Exercise Science and Nutrition. Check out our interview with Paul for background and contact information.

The Marathon

The marathon is one of those distances you must prepare for both mentally and physically. Lack of either of the two elements will leave you sitting at the aid station at mile 20 not able to continue. The completion of a marathon brings a great sense of achievement. All those long runs and days of training are all worth it.

Nutrition Before The Race

Avoid caffeine and alcoholic beverages the evening prior to the marathon. These types of beverages can act as a diuretic and can lead to dehydration.
Begin to carbohydrate load at least 3 days before the race. Choose foods that are high carbohydrate for lunch and dinner. Allow time to experiment with high carbohydrate foods to determine what works best for you.
Avoid foods high in salt and foods that are processed.
Include healthy nutritious foods in your meal plan and limit the amount of fried foods and high fat foods.

Take a deep breathe and know that you are not only going to finish the race but achieve your goals.

The Morning of the Race

Get up early to take care of everything you must do (eat and drink, visit bathroom, dress, etc.).

Plan a specific location to meet up with your friends and family after race.

Check the weather forecast for the latest conditions. Above all, don’t over dress.

Leave early to the race site so you can take care of last minute details.

Stay off your feet as much as possible prior to the race.

Keep consuming fluids up to 15 minutes before the start of the race.

Eat your final snack no more than 30 minutes before the start of the race.

Try and find out as much as you can about the course. Some marathons post maps on their web site describing the course.

Marathoning.org offers a handy checklist generator that allows you to organize and be prepared in advance. It generates a convenient PDF that you can print out and check off so you can be sure you're not forgetting anything for the big day.

During Your Marathon

Start slow and do not let the excitement take you—save your energy for later when you’ll need it. Take a deep breathe and know that you are going to not only finish the race but achieve your goals.
Do not pass up any fluid stations on the marathon racecourse. Drink water in the early miles of the race. Switch to sport beverages no later than 90 minutes of running or earlier if possible.
Take time to enjoy the spectators, participants, and the scenery of the course.
Think about how proud family members and friends will be of you and your accomplishment.

The effects on muscular-skeletal system are tremendous. So take it easy!

Life After the Marathon

After a hard workout, fluid replacement is a priority. You have to replace those sweat losses fast! Choose:

Juices which supply water, carbohydrates and electrolytes
Water, tried and true and easy to tolerate
Watery foods like watermelon, orange sections, grapes or soups, which all supply carbohydrates, vitamins and minerals (electrolytes)
High carbohydrate sport drinks, or regular soft drinks which supply fluids and some carbohydrates, but no other nutrition bonuses

After an exhaustive endurance effort like the marathon, you must give immediate attention to replenishing your glycogen stores with high carbohydrate foods and drinks. During recovery, your body is primed to store glycogen at the greatest rate in the first few hours after the marathon. Full repletion takes about one or two days and the repletion is fastest with a high carbohydrate intake. So start right away, i.e. within 15 minutes.

Tips for a Speedy Recovery

Drink fluids to re-hydrate.
Focus your recovery meal on carbohydrate-rich foods.
Eat high carbohydrate foods as soon as possible after the marathon, but for sure within 15 minutes after finishing the race.
Rest your muscles and allow them to store glycogen.
Sign up for a post-race massage (if available).
Soak your legs in some cool warm within an hour or two of finishing.
Later in the day (three or four hours after the race) spend a few minutes in a warm whirlpool.

The effects on muscular-skeletal system are tremendous. Micro-trauma or very small tears of the muscular tissue occurs as a result of the physical demands of the marathon. These tears require adequate time to heal and regenerate. So take it easy!

What Next?

Often after finishing a marathon there is post-event depression. This is due to achieving a goal after much time and energy to accomplish. Until you are ready both mentally and physically to set new goals, consider the following strategies to deal with reduced motivation:

Run simply for fun.
Supplement your running by participating in cross-training activities.
Take a break altogether from running.
Spend more time with family and friends and enjoy some social activities.

I wish you all good luck in your marathon!!

Consult with a physician and/or fitness expert before beginning or altering your training program. Please review the Terms of Service for more information.

Photo courtesy of the_moment at Flickr.

Tags: trainers, nutrition, marathon, race, food

-->

Comments

Be the first to leave a comment!

Let’s keep it polite and on topic. Email address is required but will never be shared, sold or used for nefarious purposes.

Premium Running Music. Go.

Music For Your Run

Blog Categories

Blog Archives

Connect with Us On: