Marathon Training and Diet (10 points are wait for you)?

Question

Hi, I'm planning my first Half Marathon in September and full Marathon in Octber I'm also doing a right bit of weights .

I'm currently 16stone and 26% body fat but stillin relativity good fittness. I'm just looking some advice on what foods to eat and what to cut out completely.

My current traing plan is

Monday - Weights

Tuesday - Running

Wednesday - Weights

Thursday - Running

Friday - Weighs & short run

Saturday - Short run

Sunday - Big Run

Also any suggestion for supplements that I should be taking would be very helpful?

Answer 1

You can lift and run on the same day if  you have time.

Your diet should be healthy food. That means to reduce or cut out things like hamburgers and fries.

If you watch your fat intake you will be eating things like fruits, vegetables, and protein.

Depending on how many miles you run determines how many calories  you need to control your weight.

Supplements can be important if you diet doesn't meet your need for vitamins, but you should be taking protein after lifting.

Answer 2

Eat leaner foods so you can slim down.  Then extra weight cannot be good for your knees even though you are in good shape.  Maybe take at least one day off for rest cause that almost seems like too much.

Answer 3

Sounds like you have a really good running plan.  Weights are good too, especially if your working out your core muscles which is needed for long distance running.  You might want to take one day off of weights and cross train, whether is cycling, swimming, yoga, or walking.  Rest days are important, especially for marathon training.  For supplements, I use accelerade sports drink mix  and Gu gel to keep my electrolytes up during my runs (so you don't bonk). My average meal through the course of the day during marathon training would be (20+Kms):

Night before: serving of pasta, tomatoe/cucumber salad, 1 glass of red wine (for easy digestion) and a dessert, approximately 5 glasses of water.

Breakfast before I run:  a bowl of Vector cereal or oatmeal with sliced banana/strawberries, cup a coffee and a fruit.

bring with me a pkg. of gu for every 45 minutes of running and a sports drink (I avoid sugary drinks like gatorade, gives me stomach aches), if I'm still hungry a yogurt.  Wait 1 1/2 hours before I run (can't run on a full stomach) 2 glasses of water.

After the run: Recovery drink, 2 eggs poached with 2 multigrain toasts and a cup of coffee and 2 glasses of water

I eat small meals throughout the day while training, that way I'm steadily fueled and ready to run.

If your the type that cramp up alot, may want to try salt pills, check it out at your local drug store and ask a pharmacist.what is recommended for you.

Get lots of info. from other runners (like you are doing now) and check out the website: www.runnersworld.uk.  Its loaded with info.

I wish you luck on your 1/2 and full marathon.  I know you will do well.

Answer 4

just make sure u do long runs one long run around 15 miles not fflat and another 20 miles fflat! cut down on the weights it wont help that much you will benefit more by actually going out on the road and getting some distance in and dont forget to do one day a wek seepd trainning on track 10 times 400m sprints at 1:20sec this will help you get a good time under 3h30min!!!

Answer 5

Try and stay away from processed foods.  Eat a lot of fresh fruits and vegetables.  Lean meat is good as well.  I go with about 50% carbs, 20% protien, and 30% fat in my diet and it seems to do well for me.  Also when you are doing the weight workouts, it is best to focus on higher number of reps and lower weight.  That type of weight lifting is better for runners.  Hope this Helps.

Answer 6

diet is very prsonal....what works for me may not work for you. However, during my heavy training (70+ miles per week) this is a typical day with food.

Breakfast - 1 cup rolled oats banana 2 T brown sugar coffee 3 slices toast with peanut butter

Lunch - turkey sand, diet coke, pretzels 2 apples and 1 orange.

dinner - Tossed salad, baked potatoe and chicken breast-grilled

I am 115 lbs so I would probably eat less than you do because of my size, but the rule of thumb is to eat when you are hungry. As far as foods to eat, I would say complex carbohydrates, whole grain breads, brown rice, whole wheat pasta, ect.  Try cutting out the simple carbohydrates, sugars ect. Plenty of lean protiens.  because you are training for an endurance event, you are going to need to consume a fat regularly in your training diet.  Peanut butter, nuts and other natural sources of fat is ideal. Beware however, this is quite a bit of dietary fiber, train awhile on this before the race. I always carry TP with me on runs, just in case the bowels decide to move.  

As far as supplements, I take EAS whey protien, one scoop with 1% milk right after every workout. I have found, through expirement, that a low fat high carb and medium protien works best for me.  so try some of this or all, but use what works for you.  

dont get hungry and keep it healthy.

good luck with the marathon, they are tough but fun!!

Answer 7

My two cents give yourself a day off once a week and every fourth week cut back on the training with less miles and no weights.  This is a recovery week.  And believe it or not it helps you heal up and get faster.  Rest is just as important as working out especially for runners.  Supplements I suggest a simple multi-vitamin and for food make sure you are eating many smaller meals.  Your body needs the calories so you can keep training.  Cut out trans fat and just try to eat less saturated fats.  Now don't try to completely cut fats you actually need them.  Just go for the picture perfect meal. That is a well balanced meal.  Don't worry about too many calories you are burning enough that getting fat is not a problem.  For now on look at food as fuel and be sure to keep drinking plenty of water.

Good luck

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