After wrapping up my marathon this spring, I’ve determined it is time to run one other one this fall – and I am aiming to beat my time!
Let me take you thru what my summer season marathon coaching routine will appear like, together with how I gas and get better from that coaching.
As I spotlight fueling and restoration routines, I’ve partnered with the Canadian Beverage Affiliation (CBA) to showcase the position of 100% juice in my eating regimen for Juice Celebration Month. 100% juice is incredible gas and restoration for my exercises because of the pure sugar content material (the quickest gas), electrolytes and the water content material – extra on that shortly.
Let me begin by explaining the coaching routine:
My coaching will likely be consisting of about 5 exercise days every week, with two relaxation days. These exercises will include:
Weekly Lengthy Runs
The weekly lengthy runs are key to constructing endurance. I will likely be doing them on Saturdays most weekends. These runs I take at a slower tempo, as I’m working to construct my distance again up slowly. I’ll improve the space of those by not more than 10% per week.
Straightforward Restoration Runs
These runs I will likely be doing about twice per week. The aim of those is to get my physique used to working on drained legs. They are going to be performed after my lengthy runs and after a pace exercise all through the week. They may also assist pace up my restoration from these runs.
Speedwork is definitely one of the vital essential components of marathon coaching (along with endurance and energy coaching, after all). It will get you out of your consolation zone, forces you to run in a extra environment friendly kind, teaches you restoration instruments, and prepares you for the frenzy of adrenaline you may expertise on race day. For those who all the time prepare on the identical pace, you’ll be able to’t anticipate to race something in another way. Velocity exercises additionally assist improve your VO2 max, or how effectively your physique makes use of oxygen. The extra oxygen you’ll be able to eat and use correctly all through your run, the longer you can maintain a tempo.
I will likely be doing about two periods of interval/speedwork throughout marathon coaching.
Personally, that is what I’ve to work on. Energy coaching does not come naturally to me. Nevertheless, working sooner requires stronger muscle tissues. Your legs, hips, and core all should be robust to propel you ahead with extra energy in every step. I am incorporating two energy coaching periods per week by means of movies from Youtube or the Pelaton app. My choice is to make use of physique weight energy coaching exercises or mild weights.
Fueling accurately is equally as necessary as doing the correct coaching. Particularly within the heat, summer season months, when your physique is working further onerous throughout the exercises.
I’ll do my straightforward runs quick, nevertheless I have to have gas in my physique throughout the lengthy runs and pace exercises. I additionally deliver gas with me throughout my lengthy runs. The proper pre-run and during-run gas is 100% juice. Let me clarify why.
100% juice comprises solely naturally occurring sugar from fruit. The sugar content material in a single 250 ml glass of orange juice is about the identical as two medium oranges. I choose to drink juice proper earlier than a future vs. eat the entire fruit, as a result of I do not want the fiber earlier than a run. Having fiber earlier than a run can decelerate the pace that our physique can take or use the sugar for gas. An excessive amount of fiber may also result in gastrointestinal cramps – which isn’t fascinating throughout a future.
Throughout the lengthy summer season runs, I like to make a do-it-yourself electrolyte drink with 100% fruit juice. 100% fruit juice is a superb supply of important vitamins and phytonutrients. In truth, those that drink 100% fruit juice have a greater high quality eating regimen than individuals who do not! Individuals who drink fruit juice have larger intakes of nutritional vitamins A, C, folate and magnesium. The 100% fruit juice electrolyte drink will substitute the minerals misplaced in sweat and likewise present the hydration wanted throughout the run.
My favourite do-it-yourself sports activities drink is under. Merely combine every little thing collectively and retailer within the pitcher.
- 2 cups of 100% juice (my choice is Orange Juice)
- 2 cups of chilly water
- 2 lemons, juiced
- ¼ tsp salt
- 1 tsp magnesium citrate
Proper after my lengthy runs, it is necessary to gas up inside a half hour – I normally make a smoothie once I get house with (you guessed it) 100% fruit juice, a banana and a few protein powder. I’ll then have a full meal an hour or two later with carbohydrates, veggies and protein.
There you will have it – my summer season exercise and fueling routine! Thanks once more to the Canadian Beverage Affiliation for working with me to deliver you this submit. I hope this has offered some info on how 100% fruit juice may be a part of and improve your nutritious diet.