Maximising Your Performance: Expert Tips for Marathon Training and Nutrition
The London Marathon is an annual 26.2-mile endurance race that draws thousands of runners worldwide, from novice to elite athletes.
Preparation for this event requires careful attention to both physical and mental training. Physiotherapy or manual body work is necessary to be incorporated in your pre and post-marathon plan.
A comprehensive approach to Physiotherapy should include a well-designed nutrition and conditioning plan to prevent overtraining and optimise performance. Proper nutrition and hydration before, during, and after the marathon are critical to sustaining energy levels, maintaining adequate glycogen stores, and preventing dehydration and fatigue.
Additionally, pre-rehabilitation exercises that target specific muscle groups, such as the quadriceps, hamstrings, and calf muscles, can help reduce the risk of injury and improve overall muscle performance. Proper recovery strategies, including rest, stretching, and massage therapy, can also aid in muscle repair and prevent post-marathon soreness.
In summary, a well-planned nutrition and conditioning approach is essential for optimal performance and injury prevention in preparation for the London Marathon. Continue reading for a complete breakdown of Club Health’s expert tips for Marathon training, nutrition and recovery.
The Marathon Preparation
Proper Nutrition
Proper nutrition is essential for runners to perform at their best. It is recommended that runners consume a diet rich in complex carbohydrates, lean protein, and healthy fats. Complex carbohydrates, such as homemade whole-grain bread, pasta, and rice, provide long-lasting energy to sustain the runner throughout the race. Lean protein sources, such as lean red meat, fish, and tofu, help repair and rebuild muscle tissue. Healthy fats, such as nuts, seeds, and avocados, help regulate hormones and provide energy.
Overeating can lead to digestive problems and weight gain. It is essential to eat in moderation during Ramadan. Studies have shown that Ramadan fasting can lead to weight loss, but overeating during Iftar can offset this effect [4][5]. Break your fast with dates and water, and then have a light meal. Eat slowly and chew your food properly, as it helps to digest the food properly. Avoid fried and fatty foods, as they can cause digestive problems.
Adequate Hydration
Proper hydration is crucial for runners to perform at their best. Runners should consume at least 2-3 litres of water per day, starting a few days before the race, and continue to hydrate during the race. It is recommended that runners consume liquids which will replenish lost electrolytes and prevent dehydration ie. Green tea, coconut water or electrolytes tablets.
Following a Personalised Training & Conditioning Plan
When it comes to preparing for a marathon, seeking guidance from a professional Strength and Conditioning Practitioner can make a significant difference. While there are plenty of online off-the-shelf training plans available, they are often generic and do not take into account an individual’s specific physical condition, medical history, and fitness goals.
A strength and conditioning Practitioner has the necessary expertise to design a personalised training plan that takes into consideration these factors, ultimately reducing the risk of injury and ensuring optimal performance. Additionally, they can monitor and adjust the training plan as needed to ensure continuous progress and safe, effective marathon preparation.
A well-planned conditioning program can help prevent overtraining and optimise performance. Runners should focus on building their cardiovascular endurance by gradually increasing their mileage and incorporating interval training into their routine. It is recommended that runners incorporate strength training exercises, such as squats, lunges, and deadlifts, to help build muscle and prevent injury.
The Marathon Race
Hydration
Proper hydration is crucial during the race to prevent dehydration and optimize performance. It is recommended that runners consume during the race to replenish lost electrolytes and prevent dehydration
FuelRunners should consume carbohydrates during the race to provide energy and prevent fatigue. It is recommended that runners consume 30-60 grams of carbohydrates per hour during the race. Runners can consume carbohydrates in the form of gels, liquids, or energy bars.
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The London Marathon is an annual 26.2-mile endurance race that draws thousands of runners worldwide, from novice to elite athletes.
