I recently read multiple books to prepare for the 2015 Chicago Marathon, my first marathon. My official training schedule doesn’t start for another week, but I wanted to get my mind right, just as much as my body. I read 3 books: “Marathon: The Ultimate Training Guide” (by Hal Higdon), “You Can Go The Distance” (by Bruce Van Horn) and “Marathon Training” (by Joe Henderson).
When I am reading for research like this, I usually have a notepad and pen by my side to jot down the important notes. As a result below are the notes I took from reading these three books to help in my training efforts. Hopefully they can help those in need as well.
- Amount of protein needed per day during training is 0.8 grams per KG of body weight.
- Body Weight / 2.2 = Weight in KG
- Weight in KG x 0.8 = Amount of Grams of Protein needed per day
- Successful marathon diet:
- 55% carbohydrates, 30% fats, 15% protein
- Carbo loading should happen months before the race, not the night before
- “By skipping a run, you are actually training your brain to do that next time”
- To become a successful marathoner:
- Follow a proper diet
- Eliminate extra body fat
- Refrain from smoking/ heavy drinking
- Get adequate sleep
- Exercise regularly
- High mileage training helps you better utilize glycogen (the substance stored in muscles and liver that creates energy for running)
- To run a marathon well, change your habits in 5 areas during the final weeks of training:
- Cut total mileage (cut by about 50%)
- Cut frequency (days you run per week)
- Cut distance, not intensity
- Cut the lifting
- Cut back on calories
- Get a race day routine and practice it during your long runs
- You build strength when resting not running
- Yasso 800’s = Run 800 meters (0.5 miles) at your goal pace per mile. Lightly jog another 800 and repeat.
On Taper Period:
- Tapering = Taking your running miles down 2- 3 weeks before race day
- Begin tapering 3 weeks prior to marathon (after your 20 mile long run).
- During the 3 week taper period long runs should be 12 miles, then 8, then race day.
- During taper weeks, cut your distance not your pace.
On Race Week:
- To do week of race:
- Drink more water
- Sleep longer
- Stay off feet
- Focus on fruits, vegetables and grains one week before the race
- During marathon week, watch food intake for first 3 days, then the next 3 days eat more than your normal intake, with a focus on carbs
- You may want to jog the day before the marathon to reduce nervousness, but do not go too far
- Eat your first race day pre-race food as early as 3 hours before the race start
- Run/ walk a half mile or so on race day in preparation
- Types of protein bars for pre-race should be something that is mostly carbs
- Pre-Race Breakfast:
- 1.5 to 1.8 grams of carbohydrates per pound of body weight 3 to 4 hours before race
- After crossing the finish line you must keep walking. Drops in blood pressure and cramping increases by resting immediately after.
- Try to get your blood sugar back to normal as soon as possible with sugar based drinks (Gatorade, Soda, etc.)
- Types of protein bars for post-race should be something heavy in protein
- After the first 5- 10 minutes post run walking around, get off your feet. Elevate your feet to ease blood flow to your heart.
- Keep any stretching post-race short and simple.