When looking to tackle the 42.195km distance you need to give serious thought to your training and your nutrition. Don’t let those hard earned kilometres go to waste with poor nutritional strategies.
Your nutrition will be the make or break when it comes to not just surviving the run but actually enjoying the event when race day comes and being able to train without fatigue.
We’ve put together the key nutritional considerations to help you fuel your training days and chosen race itself.
Fuelling your Training
Key Consideration 1: Train as you race!
Testing nutrition strategies before race day is essential for the following reasons:
Below is an example nutrition guide to follow around your training:
|Hydration||It might not be necessary to take on fluid during short training runs, so ensure you are fully hydrated. Drink 500 – 1000ml fluid in the build up to your run and ensure that urine is a clear colour. Use SiS GO Electrolyte or SiS GO Hydro to increase fluid retention and absorption.||Work out how much you are sweating (per hour) and aim to replace this and more. For longer sessions over 1 hour, run a circuit that stops by your house. This will allow you to re-hydrate. Use SiS GO Hydro and/ or SiS GO Electrolyte to replace electrolytes lost through sweat.|
|Energy||When preparing for a run over 10km increase carbohydrate the day before. Use SiS GO Energy between meals to increase glycogen stores, practicing for pre race carbohydrate loading.||Focus on electrolyte and fluid intake for shorter runs. For longer runs, aim to take on 60g of carbohydrate per hour. This can come from 3 SiS GO Isotonic gels or a combination of SiS GO products. Find the ones that work for you!|
|Recovery||Ensure that you rest well between runs as this is where adaptations take place. Overtraining is common in endurance runners. Aim to get the same amount of sleep each night throughout your training period.||N/A|
Key Consideration 2: Pre Race
Breakfast: Have breakfast 2-3 hours before the race. This should be mainly carbohydrate based as our glycogen stores decrease over night. Don’t leave breakfast too late as this could cause stomach cramps early on in the race. This should invlove normal breakfast foods that you’re accustomed to such as toast, cereals and juices.
Hydration: Pre race hydration is key. Aim to drink 500ml-1000ml of fluid in the build up to the race, ideally 500ml 2-3 hours at breakfast and 500ml in the build up to the event. Don’t drink just water, SiS GO Electrolyte or SiS GO Hydro can increase fluid absobtion and retention, meaning there will be less stops for the toilet during the race.
Key Consideration 3: During the Marathon
Focus on hydration and carbohydrate intake. Our bodies can absorb around 60g of carbohydrate per hour so know how long you’ll be running and pack enough nutrition to see you through to the end. Here, caffeine should be taken towards the end of your race to give you increased mental stimulation.
42.195 kilometre race…
Key Consideration 4: POST-TRAINING / RACING: RECOVERY
After training or racing over long or short distance the body will be in a state of depletion; to avoid fatigue, reduce the risk of injury and fuel physiological adaptations it is important to recover well by refuelling and getting enough rest. Consider these three key points for the ultimate post-run recovery:
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