You've decided to take part in a marathon, one of the premium styles of running events that you can take part in as a runner. You may have already drawn up a workout or training regime that will prepare you for the occasion, but have you spared a thought for your diet?
When we take part in extreme exercise regimes, the body can quickly become fatigued causing you to feel tired. In order to keep this dreary off-putting feeling down to a minimum, you need to make sure that you're maintaining a healthy balanced diet. The vitamins and minerals that are being used up by your workouts need replacing as quickly as possible.
A proper diet can be the difference between a good performance at a marathon or a forgettable one. The following short list contains certain foods that should help aid your recovery, whilst helping you build and progress towards optimum performance. Try to incorporate some of these foods as quickly as possible - You're pretty much guaranteed to increase your running performance whilst avoiding long-term injury.
Pasta - Considered a staple dietary need for any marathon runner, pasta can be the difference between hitting "the wall" at a marathon and powering right through to the finish line. Pasta ultimately provides slow release energy which is exactly what a long distance runner needs. You can cook up pasta in a variety of different ways, both cold and hot, combined with lean meats and fish for the ultimate running preparation or recovery meal.
Porridge & Muesli - Considered the most important meal of the day, you shouldn't skip on your breakfast if you're planning to reach optimum performance for the run - it is a marathon after all! Porridge consists of unprocessed oats providing the body with a great mix of protein, fibre and slow-release energy. This makes porridge a great daily starter and perfect for a quick snack pre-training or pre-race. Second to porridge are of course muesli and other cereals - Everyone has their own preference. Be sure to check for added salt and sugar content as they can be excessive.
Water - Classing water as food can be debatable, but if you're planning to compete in a marathon we need not tell you that being hydrated at all times is the key to your success. You'll lose a large amount of fluid through perspiration whilst running, so focusing on hydration is extremely important. Try to carry water with you as you train to keep liquids topped up, avoiding dehydration at all costs - 2 litres per day is a good target.
Rice - Very similar to pasta, rice is a great slow-release energy source making it a perfect food for marathon runners. Boiled rice is better than fried rice due to the unnecessary calories, and can be an unbeatable meal when coupled with plenty of fresh vegetables. It can take longer to cook, but whole grain and brown rice varieties contain more fibre than white rice, aiding the slow release energy even further. Rice mixed with beans makes for a great side salad!
Fruit & Vegetables - Sticking with the doctor's advice of "five-a-day" is a good basic rule of thumb, but it won't hurt to eat more than this. During a marathon, the demand on your body will be far greater than that of a normal individual. The more nutrients you can consume during the build up to the race, the better. Broccoli makes for a great protein vegetable - Try mixing with whole grain rice and grilled chicken breast for a great pre-winning marathon meal!
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