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5 Worst Marathon Vitamin Errors You Would possibly Be Making

Marathon diet is among the three most necessary belongings you wish to get proper when coaching and racing in a marathon. (The opposite two are your coaching plan and your psychological coaching.)

I’ve come to understand that there are a few frequent errors that marathoners make whereas coaching for a marathon and particularly throughout that week to 2 weeks earlier than their marathon race! 

In the present day I wish to share the commonest diet errors I’ve seen runners make after teaching many marathoners all through the years and seeing a few of their struggles and downfalls but additionally celebrating so a lot of their wins!

Here is the factor.

Your marathon diet is one thing that’s in your management! 

It isn’t an unkown just like the climate or what the runner in entrance of you goes to do.

Due to this fact, it is actually value your time to have a look at and study from what works and what does not give you the results you want with regards to your personal marathon diet habits and technique! 

Most typical marathon diet errors

1.Not using the help of an vitality drink. 

I’ve talked extensively on how helpful and crucial discovering the precise vitality drink is for a marathon runner.

It’s the quickest approach for us to soak up vitality and exchange vitality shops, earlier than, throughout, and after a run! They assist us to keep away from hitting “the wall”, preserve us feeling energized, and assist to set us up for one more nice run following a future!

Nevertheless there are such a lot of runners who nonetheless “wing it”, solely drink water, or are merely unaware of the advantages. 

Even Zersenay Tadese one of many elite runners who competed in Nike’s first Breaking 2 Marathon didn’t even drink water throughout his marathoners. This was one of many controllable components that Nike honed in on to attempt to get him sub-2 marathon prepared. 

In case you are coaching for a marathon however haven’t thought-about an vitality drink, I’ve a free downloadable vitality drink cheat sheet that you should use to seek out an incredible one for your self.

Right here is the place you could find that useful resource and the web page that I wrote on all about vitality drinks for marathoners! 

2. Not having a plan. 

Whether or not you might be coaching or you might be within the last weeks earlier than a marathon, you want a plan! It may be as detailed or so simple as you need however having a plan will kick your diet up and into gear! 

Listed below are some things it’s possible you’ll wish to plan out:

  • Purchasing listing of meals that you could refill on! 
  • Menu plan for the week (or for the ultimate weeks main as much as race day) (Here’s a pattern carbo-loading menu plan.)
  • Recipes prepared (and meals wanted in your buying listing)
  • Breakfast meals thought out, meals bought (Listed below are some nice breakfasts for runners which you could even make forward of time!)
  • Do you’ve got sufficient of your vitality drink to get you thru your coaching or till race day?
  • Do you wish to prep any meals forward of time for the fridge, freezer or pantry? (Remember snacks!) These last weeks are busy however even if you end up working lengthy runs on the weekend, time will get away from you! 

Here’s a web page I wrote on meal prep concepts for runners for the week earlier than a marathon though you possibly can use it at any level throughout your marathon coaching or lengthy distance working! 

3. Not carbo-loading. 

For a marathoner, carbo-loading is a really sensible transfer!

Most runners, particularly those that have time objectives that they wish to obtain, merely can not retailer sufficient carbohydrates to energy their complete marathon!

Due to this fact, marathoners ought to carbo-load (absorb extra carbohydrates than they usually do) with a view to super-compensate their limiting carbohydrate shops. 

Carbo-loading although will take some planning and a little bit of analysis with a view to implement precisely in your objectives, your health, and your aim race tempo.

I enable you give you your personal personalised carbo-loading plan within the EAT LIKE A MARATHONER Vitamin Program which is an ideal useful resource for a marathoner throughout and particularly within the last 2 weeks of marathon coaching! 

You can begin with this in-depth put up on carbo-loading although for this section of your marathon journey!

4. Not planning a pre-race meal. 

Please don’t wait till the day earlier than your marathon race to think about what to eat in your pre-race meal.

Be intentional about what you might be placing in your physique!

Contemplate your carbo-loading wants.

Eat meals that you already know gasoline you, and depart you feeling good and energized!

Keep away from attempting new meals! 

And plan appropriately as to when you have to be consuming that meal (not too quickly or too late!) relying on when your marathon begins!

These are all matters that we undergo in EAT LIKE A MARATHONER however once more, it’s all about having a plan and executing it! 

5. Not consuming a small breakfast of some kind when coaching (i.e. earlier than a future) and on race day. 

As a protracted distance runner, you actually shouldn’t be heading out the door with out consuming one thing.

Understandably, some runners can not deal with meals of their abdomen whereas they’re working. On this case, your vitality drink is your good friend!

Should you can deal with one thing strong, or you’ve got the time, all the time attempt to eat a bit earlier than each future and earlier than your race itself.

In case you are ready, take into account bringing some meals together with you in your run, planted alongside your route, or in your FlipBelt, or by having a beneficiant good friend ship it to you alongside your approach.

Fueling could make or break your lengthy distance run, so all the time assume forward and be ready! (Here’s a web page the best way to re-fuel and what to eat throughout a future!)

To Recap:

The 5 diet errors that I’ve seen many marathoners making are: 

  1. Not using their vitality drink
  2. Not having a plan
  3. Not carbo-loading
  4. Not planning a pre-race meal and consuming for efficiency
  5. Not consuming a small breakfast of some kind

I believe the theme right here was to all the time be ready! Strong recommendation! 🙂

What do you wrestle with or have to work on probably the most by way of your marathon diet? 

Should you actually wish to study extra about your marathon diet and develop your personal personalised plan, remember to take a look at my Eat Like a Marathoner Coaching + Racing Vitamin Program

It’s a device that you will see your self utilizing and going again to time and again! 

Pages associated to marathon diet:

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