If you're a runner and have decided to join the exclusive "club" of runners who can say they have completed a long-drawn-out race, then there is no doubt that you're going to read up on all the various 16 week + guides for your training runs. You will most likely have a healthy mix of long and short runs, as well as days where you may do some speed work and even take long walks. And this is all good and crucial to be prepared for race day. But did you know that there are many tips when you are training for a long-drawn-out race that most people forget about... Or aren't really aware of? Below is Customized marathon Training Plan for any enthusiast.
And without paying attention to these lengthy race training tips you will not be able to perform like you want to and may even put yourself in physical danger. While there is not enough room in this short space to cover all of them and there are excellent free guides for Long-drawn-out race exercise that will go into more depth, let's cover one running tip that will help you train better for your upcoming long-drawn-out race. This is Post-run Foods for lengthy race Training.
Water, fresh fruits, and vegetables: this preparation requires lots of running, which produces plenty of sweat. To ensure that you are replacing this water it is imperative that you drink plenty of fresh water before, during and after your preparation runs. Fresh vegetables and fruit and are ideal food choices for individuals in training. These foods are loaded with carbohydrates and the nutrients they inherent in them will give you great energy to train.
Protein Sources and Grains: Protein is essential when preparation for a marathon, as it helps your muscles recover after they have been extremely taxed due to running. Fish and lean chicken is generally a better choice than red meat in this category, and soy and whey products are perfect for a quick source of protein on the run. Whole grains are an excellent form of complex carbohydrates - a mandatory component of any long-drawn-out race preparation schedule.
One of the challenges for some long distance runners after the race and even after long practice runs is that they feel queasy. It's hard to get food into your system when you just feel like it's going to find its way back up. That upset stomach, assuming that you're not sick, is often a way for your body to tell you it's stressed out. It can also result from too little water during long-drawn-out race practice or too many gels.
Additionally, everyone is starting at a different level of fitness. You could be someone who is completely comfortable with running. Or, you could be someone who plays a lot of soccer so you do a lot of quick, strong running in short spurts. You may be generally in great shape, but have just been active in a different sport so have to adjust your practicing for a long-drawn-out race. And then, some people are just freaks of nature and can easily run without any major effort!
If you're feeling good after a training run and want to get some good post-run recovery started, the easiest way is with a drink containing carbs and protein. Chocolate milk is an easy choice. Another is a simple protein drink with milk (regular, soy, rice) and a scoop of protein powder. If you have more time and access to a blender, throw in some fruits like bananas, and nuts like almonds or sunflower seeds, or a little peanut butter and make a protein shake.
Then, eat a full meal within an hour of that recovery drink. This meal should have 1 part protein and 4 parts non-processed carb sources for an optimum balance. And yes, you can put in some healthy fats in the mix like olive oil.
And without paying attention to these lengthy race training tips you will not be able to perform like you want to and may even put yourself in physical danger. While there is not enough room in this short space to cover all of them and there are excellent free guides for Long-drawn-out race exercise that will go into more depth, let's cover one running tip that will help you train better for your upcoming long-drawn-out race. This is Post-run Foods for lengthy race Training.
Water, fresh fruits, and vegetables: this preparation requires lots of running, which produces plenty of sweat. To ensure that you are replacing this water it is imperative that you drink plenty of fresh water before, during and after your preparation runs. Fresh vegetables and fruit and are ideal food choices for individuals in training. These foods are loaded with carbohydrates and the nutrients they inherent in them will give you great energy to train.
Protein Sources and Grains: Protein is essential when preparation for a marathon, as it helps your muscles recover after they have been extremely taxed due to running. Fish and lean chicken is generally a better choice than red meat in this category, and soy and whey products are perfect for a quick source of protein on the run. Whole grains are an excellent form of complex carbohydrates - a mandatory component of any long-drawn-out race preparation schedule.
One of the challenges for some long distance runners after the race and even after long practice runs is that they feel queasy. It's hard to get food into your system when you just feel like it's going to find its way back up. That upset stomach, assuming that you're not sick, is often a way for your body to tell you it's stressed out. It can also result from too little water during long-drawn-out race practice or too many gels.
Additionally, everyone is starting at a different level of fitness. You could be someone who is completely comfortable with running. Or, you could be someone who plays a lot of soccer so you do a lot of quick, strong running in short spurts. You may be generally in great shape, but have just been active in a different sport so have to adjust your practicing for a long-drawn-out race. And then, some people are just freaks of nature and can easily run without any major effort!
If you're feeling good after a training run and want to get some good post-run recovery started, the easiest way is with a drink containing carbs and protein. Chocolate milk is an easy choice. Another is a simple protein drink with milk (regular, soy, rice) and a scoop of protein powder. If you have more time and access to a blender, throw in some fruits like bananas, and nuts like almonds or sunflower seeds, or a little peanut butter and make a protein shake.
Then, eat a full meal within an hour of that recovery drink. This meal should have 1 part protein and 4 parts non-processed carb sources for an optimum balance. And yes, you can put in some healthy fats in the mix like olive oil.
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