Ever been stuck in South Dixie Highway or I-95 traffic and noticed a bumper sticker that reads “26.2” on the back of a car? This number is no secret code — it’s the exact amount of miles it takes to complete a marathon. The preparation is perhaps even more intense than the event itself, but by making the effort to implement new lifestyle choices in your exercise, diet and simple daily routine, this bucket-list item might be doable.
Nutrition is the first step in marathon running. After all, a car can’t run without gas.
Dr. Kevin Jacobs is an exercise physiology professor at the University of Miami training for his own marathon.
“Any run that’s longer than 60 minutes, you’re likely going to benefit from carbohydrate supplementation [during],” said Jacobs. “Regardless of what source you’re taking it in from, you should be consuming about 30 to 60 grams of carbohydrates per hour.”
Around 60 minutes prior to exercise, your meals should consist of foods in your regular diet and be a good source of carbohydrates. After the workout, you should also prioritize getting carbohydrates in to rebuild your carbohydrate stores, added Jacobs.
Carbohydrate loading is a common strategy to increase the amount of muscle glycogen stored. Jacobs shares that the best way to do so is not cramming bowls of pasta the night before, but instead using a gradual increase.
“In the week prior to the event, taper your training volume, cutting down your exercise while at the same time increasing the amount of carbohydrate in your diet,” said Jacobs. This combination will still be enough to increase muscle and energize you best on race day.
KT Palmer, a junior at UM studying marine biology and ecology, shared how she found nutrition to be more important than she previously thought. It affects your bone density, muscle mass and even how your body prevents itself from being injured and recovers from an injury.
In the past two and a half years, Palmer has raced three half-marathons and is training to run the New York City Marathon in December.
Aidan Aronin, a sophomore majoring in finance and real estate, says that food and running “go hand in hand,” mentioning that without proper nutrition, muscles can’t recover properly. Aronin has completed one half-marathon and is signed up for his first half Ironman Triathlon, which consists of a half marathon at the end of a 1.2-mile swim and a 56-mile bike ride.
Hydration is another crucial step in marathon running. Jacobs recommends drinking water half an hour to 15 minutes before you exercise and as often as possible while you work out.
For recovery and performance, a runner’s main focus should be rehydration. Drinking something with carbohydrates, not just plain water, will further aid in keeping you hydrated for longer.
While nutrition and hydration are crucial, it is important to not overlook the importance of sleep. Without proper rest, both recovery and performance are negatively influenced, and injuries increase.
Injuries to the ankle, knee or hip from overuse are the most prevalent injuries affecting runners, according to Jacobs. With various methods of caring for your body after long runs, allowing enough time for recovery is a priority.
Some way to help your body recover from a strenuous run include icing your knees and joints, taking ice baths and utilizing compression to manage inflammation and swelling.
Injury prevention also aids in minimizing recovery needs and strains. Stretching and foam rolling before and after a run helps reduce tightness. Palmer emphasizes the training of all the muscles around the knees, such as unilateral exercises for injury prevention.
Lower body strength training exercises, including multi-joint movements such as squats or lunges, are all very helpful for building up strength because the movements are similar to running. For beginners, plan your week with some variety in training with a balance between strength training, running, cross-training, speed work and recovery.
“Doing these different types of workouts allows you to have overall better conditioning, but at the same time reduces the chance that you get some repetitive type of injury,” said Jacobs.
He added that to increase your speed during long runs, add high-intensity interval training once or twice a week.
There are many ways to incorporate this type of speed training into your workouts. One method could be interval running at a 1:4 ratio of race pace to cool down while still running. Another method could be incorporating speed walk at the end of a more prolonged run, concluding with a short sprint as long or as short as you’d like.
Focus on progression from week to week and give yourself enough time before a race. Jacobs recommends four to six months of training for a full marathon. To help build up to this distance or, for shorter runs, there are all sorts of training programs you can look into.
Palmer’s number one recommendation is to plan. Having a guideline, even for the little things, will help you stay on track and hold yourself accountable. Plan your meals, workouts and recovery into your schedule to propel yourself closer to your goal.
Right before a race, be cautious of heavy exercise. If you overwork yourself, you may not recover in time for your race. This is known as overtraining syndrome which results in a performance plateau.
While not overworking your body, getting the miles on your legs is the only way to build up the necessary endurance, according to Jacobs.
“The key is the cross-training and variety. The more you can build that in, the more well-rounded you’ll be in terms of your conditioning and the less likely to have repetitive injuries,” said Palmer.
Some prefer to walk their marathon. This is a great way to stay active, live a healthier lifestyle, and still feel accomplished when crossing that finish line.
Whether you finish in one hour or five, “Anyone that puts their shoes on and runs out the door is a runner to me,” said Palmer.
words_valeria barbaglio. photo_sophie pallman. design_melanie bergunker.
This article was published in Distraction’s Winter 2023 print issue.
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