I’m having a relaxing evening, no running tonight for me. I did a quick track session early Friday morning followed by a 6 mile run on Saturday and 12 miles yesterday so really do need a rest.
I dug out the ‘You’re In! Marathon News magazine I received through the post notifying me I had a London Marathon place to see what is said about nutrition. This is the advice given for marathon running:
In preparation for training:
- It’s important to get essential vitamins and minerals – so eat lots of fruit and veg.
- Eat protein, such as beans, fish, pulses and lean meat to aid muscle repair.
- Carbohydrates such as pasta, rice and couscous provide energy to fuel long runs.
- Drink fluids to keep hydrated.
- Cut down on alcohol and junk food.
During training / the race:
- It’s vital to take on hydration and nutrition during the race, so practice in training.
- Drink 250ml (half a pint) 30 minutes before the start.
- Take on some fluid every four, six or eight miles (water or energy drinks). (500ml per hour for slower runners).
- Practice with different energy gels and sweets to find out what suits you, in preparation for the race.
- Don’t eat or drink something for the first time on race day.
- Don’t drink too much, that can lead to water intoxication.
- Rehydrate gradually over the next 24 – 48 hours.
- Eat some salty food and space out your drinks to replace water, salt and glycogen.
- Have a drink but don’t drink excessively.
- Have something to eat.
I like to have a beetroot juice with celery, cucumber, lemon and ginger about 30 minutes before a run but I do need to practice hydration and nutrition during my long runs.
I’m going to buy some energy drinks and gels and start putting this advice into practice this week!