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