5/7/2017 0 Comments 3 Days Before Marathon Diet3 Days Before Marathon Diet BookA review of 5. 0 studies on tapering published in the journal Medicine & Science in Sports & Exercise shows that levels of muscle glycogen, enzymes, antioxidants, and hormones- -all depleted by high mileage- -return to optimal ranges during a taper. The muscle damage that occurs during sustained training is also repaired. And if that isn't enough, immune function and muscle strength improve, as well, which reduces the odds you'll catch a cold or get injured just before the race. And get this: The average performance improvement by the subjects who tapered in these studies was 3 percent. That works out to 5 to 1. The review's main conclusion: . The following plan shows you exactly how to modify your running, thinking, and eating in those 3 crucial weeks before you toe the line. We've got you covered. The taper starts gradually, because this training still . This week, you need to run a bit less, eat a bit more protein, troubleshoot your race plan, and choose your race- day shoes. Training Checklist. Last week should have been your highest- mileage week. This week, stick with the same basic running schedule you've been following, just decrease your total mileage from last week by at least 2. Your shorter weekday runs shouldn't be much different than last week's, but shave a mile or 2 off your longer midweek runs. Generally, weekday training should consist of one medium long run of 8 to 1. Your weekend long run (2 weeks before the marathon) should be a 1. Except for the marathon- goal- pace run, all running this week should be at a relaxed pace of 1. Avoid running extremely hilly courses, hill repetitions, or speed workouts. This kind of training leads to muscle- tissue damage, which you need to minimize throughout your taper. Mental Preparation. Less- than- ideal conditions mean you have to adjust your time goals. Headwinds can slow your finish time by several minutes, and heat or cold by even more. A survey of marathon finish times suggests that 5. You start out ahead of goal pace. Slow down to goal pace as soon as you figure this out (hopefully no later than when you hit the first mile marker), because running an even pace is crucial. You start out slower than goal pace. Speed up, but only to goal pace, because trying to . You can still achieve your goal time by speeding up slightly during the second half of the race. You slip off goal pace midrace. This is the time to become your own cheerleader. It's Taper Time The final 3 weeks are the most important in any marathon-training program. Here's everything you need to know and do leading up to race day. The marathon is an athletic event that brings people from different nationalities together. Some run for fun, others run to meet personal goals, others run. How to Train for a Half Marathon. Successful training for a half-marathon, a hefty 13.1-mile race, requires more forethought than just signing up and running every. How to Run a Marathon. Inspired to try a marathon for yourself? If you're already a keen exercise devotee, fit and willing to undergo rigorous and methodical training. S everal years ago on the day before one of my fall marathons, the forecast drastically changed. Coax yourself back into the groove by thinking about all the training you put in and how badly you want to achieve your goal. Your old (knee/shin/foot) problem acts up at midrace. Decide in advance how bad it has to get before you'll drop out. A good guideline is that if the pain forces you to alter your stride, drop out so you don't develop a long- term injury. This is really helpful! I just started the diet about 2 weeks ago, and I am trying my hardest to stick to it, especially on the weekends. The online home of Runner's World and Running Times magazines. Includes running news, gear tips, training advice, running shoe reviews, and more. Find out what is the best fertility diet & foods that will improve your odds of conception at WhatToExpect.com; your most trusted online source for free pregnancy. Raw Till 4 is a lifestyle rather than a diet. A vegan program that focuses on eating A LOT of raw fruits (especially bananas!) and vegetables, no. A side stitch strikes. As excruciating as these can be, plan on hanging in there, because most stitches vanish within a couple of miles- -especially if you slow down and apply pressure to the area where you feel the stitch. Nutritional Needs. Shoot for 7. 5 to 1. If you don't eat meat, fill up on protein from eggs, beans, dairy, and soy products. To rebuild your literally . Kiwis, orange juice, red bell peppers, broccoli, and strawberries are the most potent food sources. Stock up on lysine, an amino acid found mostly in meat and fish that will further help your immune functions. Wheat germ or a 5. And Don't Forget. This week, buy the shoes you plan to wear in the marathon, and wear them on most of your runs until race day. Stick with a brand or model that's worked well for you in the past. If you already have shoes in mind for the race, be sure they're adequately broken in, but not worn down. Most running shoes lose their cushioning and resiliency at 3. Week 2 is a transitional period. You're halfway between the agony of your last 2. Rest truly replaces training as the most important element of your race preparations, and race strategizing takes on increasing importance. Training Checklist. Carbohydrate intake days before competition This is an excerpt from Sport Nutrition, Second Edition, by Asker Jeukendrup, PhD. Your mileage this week should be about half to two- thirds the amount you ran during your highest mileage week. Almost all running should be slow (1. Weekday short runs should not exceed 4 miles. Your longest weekday run should be 6 to 1. Your weekend long run (1 week before the race) should be 8 to 1. Any longer and your muscles may not be able to fully rebound before the race. Mental Preparation. Set general goals, such as not walking, finishing strong, or simply enjoying yourself. Check the race Web site for race- morning particulars such as start time, and work out the details of how you'll get to the start on marathon day. Logistics you'll want to consider: where you'll park; how early you want to arrive (an hour before start time is ideal); where you'll stow your gear during the race. Also check the race Web site for the course map and study it. If the race is local, drive the course or run key sections to make it easier to visualize between now and race day. Nutritional Needs. Your mileage may be dwindling, but keep those calories coming in as usual. Your body still needs to repair tissue damaged during your mileage build- up. Even though you're running less, resist the temptation to cut way back on fat. A reasonable proportion of dietary fat (3. Fat reserves can therefore postpone or prevent a race- day collision with the notorious . Eat foods that are high in unsaturated fat, such as nuts or fish cooked in canola oil. Limit foods that are high in saturated fat and trans fats, such as pizza and ice cream. And Don't Forget. If you've been lifting weights as part of your training program, stop. Weight training at this stage of the game can't help your race, but it can sap your strength or cause an injury. During Week 3 of your taper, things can get ugly. Two weeks ago you ran 2. And as your mileage plummets, your worries can skyrocket. But take comfort that thousands of other marathoners preparing to race this coming weekend are going through the exact same thing. And take refuge in your final mission: to ensure that your body is sufficiently fueled, hydrated, refreshed, and recovered for the task. Training Checklist. Beginning on Monday, do no runs longer than 4 miles. And when you do head out, remember that these jaunts are more for your head than your body, because training has little effect this week. Almost all running should be at 1. Tuesday 2- miler at marathon goal pace, sandwiched by 1- mile jogs. Again, if you want, throw in some quick 1. This helps fight off the sluggish feeling that can occur during your taper. Three days before the race, run just 2 to 3 miles easy. Two days before the race, don't run at all. On the day before the race, jog 2 miles to take the edge off your pent- up energy so you'll sleep better that night. Mental Preparation. If so, remind yourself that you're physically prepared because you did the necessary training, and you're mentally prepared because you did the necessary trouble- shooting and goal- setting. Try to minimize job, relationship, and travel stresses all week. If you're nervous about the race, try breathing exercises to relax. Breathe in and out as slowly and deeply as possible, letting your belly expand as you inhale. Focus your attention on the breathing and any positive, calming image. If you're too super- charged with energy to sleep, try this relaxation exercise. First tense, then relax your muscles, one at a time, starting with the muscles in your face and working down to your toes. Sex can also help relax your mind and body. Nutritional Needs. About 6. 0 to 7. 0 percent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals, and fruit are healthy choices, but even sodas and sweets do the job. It all turns into muscle glycogen. Wash all those carbs down with fluids so your energy and water levels are high on race morning. Alcoholic beverages don't count toward your fluid totals, however, and you'll need to make up for their diuretic effect by drinking extra fluids. You know you're adequately hydrated if your urine is clear or pale yellow in color. Don't restrict the salt in your diet. Low salt intake combined with excessive hydration can lead to hyponatremia, a rare but dangerous condition that can afflict marathoners. Drinking sports drinks and snacking on salted popcorn and pretzels will help keep your sodium levels up. Don't look at the scale. Because of your fully stocked fluid and fuel stores you're likely to gain a couple pounds this week. But it's worth the weight. Having your body's energy reserves at full capacity will do more for your race than weighing a little less- -and you'll lose those pounds by the finish line anyway. And Don't Forget. Don't do anything tiring. Let the kids take out the garbage. Let the dog walk himself. Don't try anything new. No new foods, drinks, or sports. Don't cross- train, hike, or bike. Don't get a sports massage unless it's part of your routine. You may feel bruised a couple days afterward if you're not accustomed to it. Stay off your feet and catch up on movies, books, and sleep. If you go to the pre- race expo, don't stay long. Remember: During this final week, you can't under- do. You can only overdo. The Final Hours. Feeling calm, confident, and in control is your mission on race morning. Here's how to come by the three Cs: Be sure your race outfit, shoes, timing chip, number, bag, and map to the start are set out the night before, so a treasure hunt isn't required in the morning. Eat a light, easily- digestible meal, such as oatmeal or white toast and a banana, at least 2 hours before the start. Make sure you've eaten these foods before a few training runs with no adverse effects. Drink 8 to 1. 6 ounces of sports drink 6. Arrive at the start about an hour early, so you won't have to rush. Joke around with friends or fellow runners before the race to lighten your mood. About 2. 5 minutes before the start, do some walking, slow jogging, then a few 5. Visit the portajohn one last time. Mentally review your race plan.
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