Training For A Spring Marathon? We Have Just What You Need to Succeed!
The number one reason that races (especially marathons) do not go as an athlete plans is improper nutrition.
Nutrition does have a large impact on performance. However, many runners fail to grasp that nutrition can either make or break their success.
The Nitty-Gritty
At a basic physiological level, the body makes energy by the metabolism of carbohydrates, protein, and fat. Considering we need energy just to survive plus some to conduct activities of daily living, you can imagine that running requires special nutrition attention to have enough energy. If we are not considering our unique needs as runners, our results will become extremely limited.
So many times, runners are willing to invest in fancy equipment to go to big races, yet never consider how being consistent about the little things can actually promote their performance than any one piece of equipment. Yet there's no one-size-fits-all eating pattern when it comes to identifying the ideal diet. Much like a fingerprint, each athlete is unique and has varying nutrient needs. Attempting to adopt a diet that may "work" for someone else may leave an athlete shy of their personal potential.
Be Flexible and Willing to Adapt
Spoiler Alert: race nutrition won't save you if you are injured, activity levels haven't been supported throughout training block, or you have nutrient deficiencies.
Leveraging your meals and learning how to adjust your performance plates when training intensity ramps up will help you reach new levels (research suggests overall improvements to VO2 max), while proper race day preparation will allow you to get the most out of yourself on race day.
Frequent fueling is ESPECIALLY important when training load increases. Each meal and snack plays a role in an athlete’s health and performance, but choosing the right foods before and after exercise is especially important. The timing and food choices of pre– and post-exercise nutrition can help athletes perform better, recover faster, and reduce risk of injuries.
Our 12-Week program will not only teach you how to set your plate to match your training needs, but you’ll understand the WHY behind the portions sizes our bodies require to support the level of training your undergoing. There is no one size fits all diet-plan to follow, the body is smart and we have stay flexible to continuously support the demands it’s requiring.
Fuel Individually
Ultimately, the best fueling strategy is the one that works optimally for you and for that particular race. While there are basic physiological principles (you probably don’t want to run a marathon with absolutely no calories in your system), your individual needs will dictate exactly what you need. And, your individual fueling needs will evolve over time. What worked for you in your second marathon may not work for you in your fifth marathon. Practice your fueling in training, be willing to adapt it, and experiment until you find what helps you run your best race, both in terms of performance and how you feel.
Athletes should ensure that THEIR diets contain enough calories to support THEIR specific training needs. Each person has their own unique energy needs. An individual's needs are based on a variety of characteristics such as body weight, goals, and activity.
Top 4 Fundamentals that You Should Have Nailed Down Before Your Spring Race
I’m only touching the surface here! Our Spring Training Program will go much, MUCH, more in depth on how to grasp these 4 fundamentals and provide you will a game plan. However, there are many other concepts included in our program that are imperative to include during your training
1. Carbs, Carbs, and More Carbs!!
Carbs are fuel! For exercise lasting more than 2 hours, research has shown time and time again that consuming carbs while exercising allows your body to stay fueled. The amount of carbs you will need depends on the length of your event and how much your gut can tolerate.
2. Hydration is NOT Just Water Intake!!
Hydration = Water + Electrolytes
This may seem obvious, but actually hydrating with the proper amount of fluids is a crucial piece of your race plan! The amount of ounces you should drink per hour will vary greatly between individuals and depends on your individual sweat rate, race day’s conditions, and your tolerance for fluids. When you run not only are you burning carbohydrates, you also lose electrolytes like sodium, potassium, and magnesium through sweat. Proper hydration will better support regulating body temperature, nutrient transport, help manage cramping risks, and keep the Gl tract happy!
3. Gut Training
I have heard many athletes tell me they have experienced GI distress during long runs or long distance races. Gut training allows an athlete to consume more carbs and fluids, but also helps them digest and actually absorb those nutrients.
Common incidences of experiencing GI distress are eating too much fiber, too much fat, not dialing in your individual fueling and hydration plan, differentiating between when to choose fast-acting or slow-acting carbohydrates during your training cycle, or simply pinpointing your specific sensitivities.
4. Avoid Hitting the Wall
Have you hit the dreaded wall during a Marathon? You’re coasting along and suddenly around miles 18-21, you feel as if you can no longer move your legs. You have hit the dreaded marathon wall that is an unpleasant yet common experience. Fortunately, you can avoid this experience by developing a proper strategy with your nutrition.
How Can I Avoid Hitting The Wall?
The number one contributing factor to hitting the wall is glycogen depletion.
When you run a marathon, your body uses a combination of fatty acids, glycogen (stored carbohydrate), and glucose (carbohydrates in the bloodstream) to produce energy. The marathon is at an intensity where you cannot rely on fatty acid alone; you need carbohydrates. However, your body does not store enough glycogen to support the duration of a marathon. If you run out of glycogen and glucose, you slow down and feel fatigued.
A marathon lasts longer than your glycogen stores can support. Once you run out of adequate glycogen, your body becomes fatigued and cannot speed back up because your body lacks the fuel to do so. To avoid hitting the wall, you want to avoid glycogen depletion during the marathon. Optimizing glycogen storage, intaking enough carbs to provide energy via blood glucose, and pacing your race appropriately will help you avoid hitting the wall on race day.