How To Train & Eat For A Marathon

Knowing how much food to eat and how much to train can help any marathoner achieve their goals.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Dec 04, 2022 20:38 IST
How To Train & Eat For A Marathon

The Tata Mumbai Marathon, which began in 2004, is an annual international marathon held in Mumbai, India, on the third Sunday of January every year. The Tata Mumbai Marathon world records have improved dramatically over the last few decades. For instance, the current male world record is 2:08:15, while the female record is 2:24:33. 

The only reason participants are able to set new records is because of their lifestyle changes. Marathoners begin preparing two to three years before the race, ensuring that they are training and eating well. However, as the marathon approaches, many people begin to exercise vigorously and skip meals, believing that training will bring them medals and that food will only make them lethargic. This appears to be unnecessary, as eating properly before the race is just as important as eating afterwards. One simply needs to be aware of the proper meals to eat and how much, as well as to avoid overtraining.

The following are some useful workout and eating tips for marathon participants:

Focus On Lower Body and Core Strength

The primary muscle used in running is the legs, so your goal before the show should be to develop enough leg strength. Squats, body weight lunges, deadlifts, and calve exercises all help to build strength and power.

Core training is also important as it aids in stability and posture. Exercises such as planks, sit-ups, and push-ups can all help a person develop core strength.

Avoid Heavy Training

Heavy weight training should be avoided 15 days before the show to prevent overtraining and keep your body fresh. Additionally, there is a huge risk of injury when working out with weights, and if a spasm does happen, it can destroy your entire preparation.

Takeaway

Don't try new exercises; instead, stick to the ones you're used to, and do them with light weights to reduce the risk of injury.

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Overdo The Carbs

When a person exercises, the body takes energy from stored glucose, which is obtained from the carbohydrates (carbs) we consume. It's critical to eat the right carbs so that you have enough glycogen stored for both recovery and training.

When it comes to carbs and training, athletes typically use one of two methods. A person can start having high carbs 15 days before the competition or begin loading carbs three days before. According to The Mother Runners, loading up on carbs before long-distance training can help a participant last longer than 90 minutes on a run.

How Much Carbs Is Too Much Carbs?

Carbs should be consumed in proportion to one's body weight, so 1.2 grams of carbs for every kilogramme of body weight is recommended. Maintain a three-hour gap between meals and avoid eating anything two hours before the race.

Follow Protein Forward Approach

Protein should be a staple in your diet the moment you decide to run a marathon. Including protein in each meal will not only help with muscle growth and repair but will also keep you full for longer. Protein should also be consumed in proportion to one's body weight; for example, if you exercise every day 1.8 to 2.2 grams of protein per kilogramme of body weight is ideal.

Also Read: Study Finds If Or Not Almonds Improve Appetite-regulating Hormones

Pro Tip

Meals should be carefully planned to include the appropriate carbs and protein. To avoid digestive issues, binge on foods that are familiar to your gut.

Image Credit: Unsplash

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