Running, Training

MARATHON MUSINGS

A client has asked me for some advice on diet and general preparation for marathons.

General Advice

1x per week- run at a long, easy pace and add 10% up to about 35k. 1x per week- run intervals over 5km. Another run could be for 10km to get faster. A fourth run could be 10-20ks at an easy pace.

Recovery is key. For dietary intake, use a replacement supplement and every meal thereafter, increase the ratio of protein and fat to carbohydrate.

I tend to make my own replacement supplements using Vitamin C, organic sea salt and some glucose. Avoid any powder with fructose in it. 6-10% solution should be glucose, a pinch of sea salt / Himalayan salt per litre of water, and a teaspoon of powdered Vit C.

Consider foam rolling as movement prep and recovery– you will notice a big difference.

The thoracic extension is a good exercise to perform on the foam roller. You can also perform alternate superman (10 seconds each side for 10 reps, rest 1 minute and repeat) and/or locust (30 seconds on / 15 seconds off for 6-8 reps, rest and repeat). These movements are for thoracic extensors and forward head posture.

Trigger Point Therapy has good kit and protocols for foam rolling and myofascial release- their Ultimate 6 Kit was developed for runners and is what you should look for.

During the Run

When running, concentrate on breath and find a mantra for rhythm.

Hydration is most important. Once you start running over 2 hours, your liver and muscles will run out of fuel and you will slow down.

I would use electrolyte and sugar-type drinks and carbohydrate gels at 90 min and regularly thereafter.

Good luck!

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Ross Eathorne is one of Asia’s leading fitness and wellbeing coaches and is renowned for his holistic approach to wellness. Ross coaches private clients, groups, champions as well as trainers in his L.I.F.E programme, he is the author of three books with another book on the way, is a keynote speaker, a gym owner, and a champion himself.

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