Marathon Running Weight Loss Diet Nutrition Tips Guide

Marathon Running With A Better Plan

By Spiridon Rafter

Marathons have become increasingly more popular over the years, and for marathon running aficionados, there isn’t a more coveted accomplishment than completing the 23.2 miles of the race.

Though marathon training is grueling, veteran racers say that a lot of your success also depends upon what you eat, what you drink and how well you know the course. Jeff Galloway is a 65-year-old veteran marathoner from Raleigh, North Carolina who has participated in the Olympics, authored several books and trained more than 250,000 runners.

"If at all possible, make sure one or more of your long training runs is on the race course," advises Jeff Galloway. The most important part of running a marathon is to know the last half-mile of the course. He says that it’s best if you practice this segment at least twice before the race.

Getting Familiar With The Layout

You can cover other segments of the course on several shorter runs, but be sure you’re more than familiar with the last bit that counts the most. The added benefits of running the exact course is that you’ll know how to get there, where to park and where the terrain changes are located.

If it’s your first race, you may want to review your options and consider lining up at the back, so you don’t slow down the other runners. Walk breaks should be conducted in side lanes or along sidewalks.

A Light Snack After 6pm

The night before marathon running is very important. "Eating is optional after 6 p.m.," says Galloway. He says you should have a light snack, rather than go to bed hungry, and that an 8 ounce glass of a sports drink two hours before bed is a good idea. Alcohol and huge carb-loaded dinners should be avoided at all costs.

The night before, the runner should pack the following: a watch, running socks and shoes, shorts, top, racing number, extra safety pins, water, food for the drive in and the drive home, bandages, petroleum jelly, registration money, $20-$40 for gas/food/parking, a few jokes or stories to share, and a copy of the race day checklist. Galloway says that some racers sleep perfectly fine, but others don’t.

"Many runners I work with don’t sleep at all the night before and have the best race of their lives," he explains.

Tips For Rookie Runners

Robert Chapman, director of the Human Performance Lab in Indiana, says there are several rookie mistakes to watch out for when marathon running. First, do not discount the importance of the weekly long sprint.

He recommends that marathoners run a minimum of 15 miles, completed at least twice before the race, with two 20-mile runs completed, ideally. Secondly, marathoners must consider weather. Your training should cover about 16 weeks prior to the event during a time when marathon training is feasible.

Start Slowly And Gain Momentum And A Faster Speed In Second Half Of Race

Many find it preferable to train during the winter months, when layers can be added. Thirdly, by the day of the race, runners should have experience running in the morning (when most races start), they should be familiar with the location, they should know what to eat for breakfast, they should anticipate clothing problems, they should have the right shoes and they should have a plan for hydrating.

Lastly, many a marathon runner starts off too quickly and fails to finish. In four of Chapman’s trials, all four Olympic marathon runners had faster second halves than first halves of their races.

This Article was about Marathon Running.

Please Note: All information given on this site is for general information purposes and is not to replace any medical opinion or medical diagnosis given by a qualified medical doctor, a dietitian/nutritional expert or any other medical expert, as individual circumstances may vary. Please see your medical doctor, before any action is taken to alleviate symptoms.

About the Author:
Spiridon Rafter is an author of exercise, diet and nutrition articles including Gatorade Sports Drink, Home Gym Equipment, Treadmill Vs Elliptical, Sports Drink Market, Bowflex Home Gym.
Keep a lookout for more of her articles coming soon.

More Facts About Running

How can I get my body ready to run?
The first thing you need to do if you want to run is to stretch. Stretching gets your muscles warmed up and it helps prevent injuries. If you were to start off in a run without getting your muscles warmed up, they could cramp up after a bit which could lead to pain and injury.

For someone that is interested in starting to run for exercise it is advised to first start off walking. Once you can walk for a reasonable distance without becoming overly exerted you can start jogging. From there it is just a matter of picking up speed until you are at a run.