Although the popularity of training for the SSE Airtricity Dublin marathon increasing, completing it in a fairly quick time is still quite a challenge. Statistics show that only 5% of female runners and 18% of male runners finish in under 3.5 hours. However, a lot can be done in the approach to the race to enable your best performance ever. Alongside your training regimen, you’ll need to take a hard look at your diet to ensure you’re at your best. By following a few simple food tips you can tap into a faster gear on the day with improved endurance, for your best marathon achievement.

Food choices approaching the special day

About a month prior to the marathon event you should probably be lowering your carbohydrate intake, especially if you’re still carrying a little too much weight despite your training programme.  This will help you achieve a lean running build provided you are eating enough protein, especially following a training session and within the anabolic window.  This will help support your muscles.

Protein sources to feed muscles

Best quality lean protein e.g. chicken is an excellent source but there are plenty of other vegetarian/vegan choices that are also beneficial choices. For example, sprouting vegetables contain an exceptionally high protein level along with an amazing nutritional profile which includes many beneficial elements on top of protein. Broccoli sprouts contain vitamins A, B, C E and K along with some especially powerful antioxidants to provide protection from illness.  In addition, they contain the minerals calcium, iron, magnesium, phosphorus, potassium and zinc.  When you consider what you’re asking of your body to run a marathon, it makes sense to feed it the highest concentration of nutrition in the approach to this exertion.  Whilst general advice is to exclude protein the day before a marathon, it is a good idea to include a small amount of a good vegan source e.g. sprouting seeds.  This is because they are far more easily digested than meat protein.  On the race morning, you do not want your body to be struggling to digest heavy proteins from the previous day.

Increase carbs two days before

Best advice is to increase your carbs slightly in the last two days before the event to give you that energy boost.  However, do not seriously overdo this as it can make you sluggish and heavy for the day.  So moderation is the key here.  If you’ve been on a carb restricted diet to promote a lean physique, then even a small increase in carb intake will give you that boost in energy you need.  Ensure you have a small high energy breakfast on the morning before the event, e.g. an energy bar or similar.

Enjoy your day

After all the hard training and careful diet plan leading to the event, make sure you enjoy your day.  Feeling relaxed and happy in the knowledge that you’ve prepared properly can really help you have a great day.  Your time will be one of your very best.

http://aims-worldrunning.org/calendar.html

Down load the Calendar here: https://aimsworldrunning.us7.list-manage.com/track/click?u=8872628ecb8217adb2a97e102&id=9ee39ef5cb&e=b1718beae1

We has made the decision to move the Frank Duffy 10 Mile, which is part of the SSE Airtricity Dublin Marathon Race Series from the planned date of Sunday August 26th to Sunday 2^nd of September. The start time will also change to 9.30am.

This is due to the possibility of Pope Francis being the main celebrant for the final Mass of the World Meeting of Families programme. The organising committee took the decision to change the planned date as it could impact on key services being available on the day to run the race safely. We decided to take the decision early, so we could inform runners of the change of date and to ensure the safety of all runners taking part.

While running a marathon requires perseverance and determination, the sense of achievement and renewed attitude towards lifestyle habits make it a well worthwhile challenge. This belief is no secret, as demonstrated by the 20,000 people who choose to take to the streets to run in the Dublin marathon. Although running the 26.2 mile course is impressive in itself, the true satisfaction also comes from committing to training and adopting a healthy dietary regime. However, this regime shouldn’t end at the finishing line as being prepared for how to recover and nutritionally look after yourself post-marathon is just as critical as warming-up at the beginning.

Post marathon nutrition

Researching the best way to take care of your health, diet and well-being following a marathon is important in order to prevent any damage and maintain all those months of hard work you put in. In terms of physical activity, it is important to let your body repair itself, which means no running for three days after the marathon. Then you can slowly build yourself back up to doing long distance running, such as going on a few five mile runs after a few weeks.

However, with regards to diet and nutrition, focus on eating plenty of fruit, protein and carbohydrates. The fruit will supply antioxidants to aid the immune system, the protein will help repair muscle damage and the carbohydrates will serve as fuel for the muscles. A smoothie is ideal since it is easily digestible and can be a good source of carbohydrate and protein. Consider adding banana, which is a source of carbohydrate, protein and potassium, adding some blueberries and strawberries for vitamin C and antioxidants, and finally some Greek yogurt, which contains twice as much protein as regular yogurt.

The importance of carbs

A high carbohydrate diet is particularly important in the 46 hours following the marathon, especially the first 10 hours of recovery. This is because the muscle cells have experienced severe glycogen depletion, which needs to be immediately addressed upon completing your marathon. Therefore, anything bread based, such as a sandwich is a good choice to have waiting for you at the end of the race.

Protein management

Throughout training and following the marathon, post-workout meals should be set up in order to ensure energy boosts. Within half an hour of completing your marathon, you should eat a recovery snack that is high in carbohydrate and protein. The protein works to repair muscle tissue and that initial thirty minutes is the prime time to help your muscles recover. Additionally, protein also helps your muscles to absorb more glycogen. Aut Even Hospital suggests drinking a 300-400ml milk shake or fruit smoothie straight after the marathon, then a follow up meal around 2 hours after you’ve finished, such as a jacket potato with tuna, baked beans or low fat cheese.

Knowing how to look after your body and health post exercise is just as important as knowing how to warm up, effectively train and safely push yourself come the big event. Running a marathon is a rewarding achievement, requiring the right mindset and diet as well as stamina. Those good habits should not be left at the finishing line though as that attitude and newly formed habits towards your training and nutrition can become part of your healthy lifestyle.

Written by freelance writer  Jane Houghton