Marathon Training Week 7 Eating Right
Marathon Training Week 7 Eating Right
So, how is your training going – please feed back anything (good or bad) in the comments section below or via our Facebook or my twitter account. Now on to this week, week 7 – Eating Right!
|Week 7||Rest||40 min run||Rest||3 x 1mile run, timed with 5 mins walk after each run||Rest||40 min run||10 mile run|
This week we’re starting to mix it up a little with some faster runs, namely on Thursday you’ll be running at the fastest pace you can for one mile then dropping back down to the standard pace you’ve normally been running for 5 minutes & then repeating for another two times, so three times in total. This kind of training forces your body to work harder but also gets it to recover quicker & without stopping.
The other two smaller running sessions are for 40 minutes at your normal pace with the Sunday session being a 10 mile run at the speed you wish to run at for the marathon. Don’t worry next week will be the endurance run as will the week after – if you managed the half marathon congratulations – you’ll definitely be feeling the pain! So take it easy this week – get your body back into running shape & focus on any little niggles you picked up in the half marathon run and work on ironing those out.
A few weeks before the marathon weekend we’ll begin to taper the training so your body is fully recovered & primed for the big day, but that’s still a few weeks away yet.
Marathon Training, Eating Right
Eating well is one thing, eating right a whole different thing entirely. Come race day you’ll know what foods you need to eat the day & night before as well as the morning of the race. But until then you’ll need to focus on helping & getting the most out of your training by putting the right food in your body.
Chicken & Turkey
A staple in any fitness persons’ diet & with good reason: Chicken & turkey are low in fat & packed full of protein, runners need on average 70% more protein than a non-runner to maintain muscle and promote muscle strength & growth. Not only that but there both versatile, eat cold as a snack or in a salad. Hot with sweet potato, you can boil, grill or bake them. Try substituting beef mince with turkey mince next time you make a Bolognese for great tasting protein packing meal.
Full of crucial amino acids, vitamin K & providing 10% of your protein needs per egg, eggs are amazing & versatile. My favourite is to hard-boil a batch at a time, for convenience, to add to salads or pasta or just to eat as is as a healthy snack when feeling peckish.
Sweet potatoes are a great source of vitamin C, iron & potassium making them better for you than the starchy white version. Great for salads or with chicken, salmon or turkey these should be a staple in your diet for the right kind of carbs.
Packed full of the antioxidant Vitamin C just one of these can make up the 100% RDA of your vitamin C requirement, not only that but vitamin C has been shown to reduce muscle soreness by reducing the free radicals in the body that can cause inflammation.
Healthy obviously and perfect accompaniment to any meal but always get a mixed bag of salad, the variety of salad & different colours mean you’ll be getting a greater mix of antioxidants & vitamins as well as tasting better than just a single variety – remember the more colour the better and don’t forget to throw in a tomato or two as well.
Frozen Mixed Berries
Key here is more colour the better, because the more colourful & variety of colours the greater the different types of anthocyanins you’ll consume. Anthocyanin not only makes blueberries blue and raspberries red but is also a powerful gantioxidant which can help reduce the chances of Alzheimer’s, cancer & for the vain amongst us, signs of ageing may also assist with post-run recovery and muscle repair.
Frozen berries are just as nutritious as fresh ones, but keep far longer – months longer in fact, making them convenient & easy to get your 5-a-day & an antioxidant kick as well without the hassle. Add them to smoothies or protein shakes, on whole grain cereal or add to low fat yoghurt – just don’t make a fruit pie out of them.
Frozen Stir-fry Vegetables
As with frozen berries frozen veg has just as much nutrients in them as their fresh counterparts, more so if the ‘fresh veg’ has been travelling for days before hitting the supermarket shelves. Again, packed full of antioxidants, which mop up the free radicals (nasty harmful product of exercise & cell breakdown) but they are also full of vitamin C, which can reduce muscle soreness after long training sessions.
Whole-grain Pasta & Whole Grain Bread
Whole-grain is easily digestible carbohydrates & runners swear by them (especially the night before race day) that help you restock spent glycogen (energy) stores. Don’t even think about the white over processed versions as they will only cause a spike in energy & sugar levels with in the body – whole grain fills you up for longer and the B vitamins in whole grain are crucial to energy metabolism.
Yep that’s right, chocolate. But be picky, anything above 80% cocoa is great & it has to be dark chocolate, none of this milk or white chocolate. And I’m talking a block of chocolate, not a dark chocolate assortment from the likes of Thornton’s or Hotel Chocolat!
Dark chocolate contains potent antioxidants called flavonols that have been shown to boost heart health, chocolate flavonols also ease inflammation & prevent blood substances from becoming thick or sticky, which in turn lowers the risk of potential blood clots.
Go on, you deserve a treat after all the miles you’ve been putting in.
Low-fat Natural or Greek Yogurt with Whole Grain Cereal
Natural or low fat Greek yoghurt is a great source of protein (for your muscles) & calcium (to help maintain bone strength) add it to a whole grain breakfast cereal, along with some berries or other fruit to make a great start to the day and eating the right food at breakfast has been shown to increase metabolism & maintain your energy levels throughout the morning which means less snacking and great burning of body fat.
Don’t fancy it as a breakfast or pushed for time, then simply put in a sealable food bag and have as an afternoon snack/ smaller recovery meal after training.