PRE AND POST MARATHON TRAINING AND NUTRITION

Running your first race can be a daunting experience, especially if you're taking on a full 26.2 miles! Long distances demand a commitment to training but also often require a full diet overhaul to ensure you're fueling an aching body with all the nutrition it needs to repair and make it stronger.

Paula Radcliffe swears by eating grains, bananas, mixed nuts and a variety of fish in the weeks leading up to a long run. A balanced diet with plenty of protein as well as carbs is vital. She says that it is also important to ensure you are well hydrated.

Hydration during the actual run is vital. Sports drinks are very good. Start drinking those when you're training so your body is used to absorbing them or you may have a bad reaction on the day.

After you have reached the finish line and all you want to do is collect your medal and collapse to your knees don’t! Keep walking. A 10 to 15 minute walk will help reduce your heart rate and slow the circulation to its resting state and flush lactic acid from the muscles.

It is important also to eat a small snack within the first 30 to 60 minutes post-race. 200 to 300 calories from carbohydrates and protein will help maintain blood sugar levels, replenish muscle glycogen and repair muscle tissue. Continue to take small snacks and meals comprising of three parts carbohydrates to one part protein and to sip fluids to rehydrate.

A cold bath for 5 to 10 minutes can help reduce inflammation in your legs and speed the rate of healing. You may also wish to consider wearing pressure stockings which will also help.

In order to allow your muscles to replenish fluids and energy lost hold off stretching for about 2 to 6 hours after the race.

Do not expect your body to be back out pounding the streets or in the gym immediately. In the first week after a few days of rest try some light effort, low impact cross training activities which will boost circulation, warm your muscles and aid in the healing journey. If all feels well later in the week try a short 30 minute run. However let your body guide you as to whether it is ready.

Source:

bbcgood food.com

Runners world