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the key part of your training program
& run a
getting ready for the big event!
26.2 Home Page
Info' On Upcoming Marathons
The 26.2 eBook from Amazon
Ways to improve your overall marathon time
**** The '26.2' Marathon Survey Results ****
This is the key part of your training program
& run a better marathon
Tips on getting ready for the big event!
The nutritional goal of our runners' diet is to eat the best mix of food types that will keep us healthy and strong. Everyone knows how important it is to eat plenty of fresh produce like grains and fruit and vegetables. Salads and raw vegetables are good because they have not lost nutrients due to cooking.
Fish and chicken are better foods than red meat. Products made from soy or whey are a good alternative to animal protein. Your body can also benefit from a ‘vegetarian’ day once a week without meats or fish.
Fast foods shouldn’t be a regular part of your running diet. The large amount of saturated fat and poor quality carbohydrates found in many fast foods will not help your training. (Although the fast food chains are making an effort to improve the nutritional quality of their meals)
Frozen dinners have lost much of their nutritional value during the preparation process.
If you like coffee try to keep it to three cups or less per day. Alcohol should be consumed in moderation, even though runners often enjoy some well deserved beer after their runs!.
How Many Calories Do We Need?
Complex carbohydrates have formed the basis of runners' diets for many years. However the right combination of protein, carbohydrates and fat is necessary to maintain muscle strength as well as simply providing energy for your runs.
How much do we need? Everyone's metabolism is different and you should look at how much training you are doing. If you have high weekly mileage you need to increase your carbohydrate intake. My recommendations in terms of percentage of your total calorie intake are as follows:
We often end up eating too much animal protein, which can be hard on the digestive system if you overdo it.
The amount you need depends on several factors including training intensity, weight, and gender.
Use our online calculator to get an idea of your calorie requirements.
Quick Meal and Snack Ideas
All too often don’t have time to prepare full meals. Here are a few alternatives to the cheeseburger choice:
Fruit and vegetables
Fruit and vegetables are full of vitamins and nutrients and are a great nutritional source
that will contribute to your well-being. Increase your intake of these foods and you will see many benefits including more energy and vitality.
I like to have a carrot and apple juice combination in the mornings. Since the vegetables are juiced raw, you don’t lose nutrients either. This can also be a quick complement to a light meal. (There are many books available about juicing if you are interested).
Drink Enough Water
We’ve all heard of the 8 glasses a day rule, but how many of us actually do it? The benefits of drinking lots of water are well known. Being properly hydrated will replenish the fluid lost through sweating and help you run faster.
If you ate a good diet all the time you probably wouldn’t need many supplements. Vitamins B, C and E are basic supplements you can include as part your overall nutrition. For men, Saw Palmetto extract is supposed to help guard against prostate problems. For people over 50, calcium supplements in moderation are good for guarding against osteoporosis.
There are many studies showing the value of fish oil in our diet. These include:
You can usually buy these in capsule form for easy ingestion
It's Your Choice!
We all have different opinions about what to eat, so really it’s your choice! Following basic nutritional guidelines like…
… will benefit your running diet and help keep you healthy and fit.