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Hello! Today is part 3 in the Nutrition for Runners series on the Run eat Repeat podcast. We are speaking about what to eat before, during as well as after your long run, marathon or half marathon to perform your best, run your fastest, surface strong as well as feel good.
Today I’m going to tell you precisely exactly how I eat during a long run or marathon or half marathon. I have information below on when I fuel as well as my go-to gels as well as chews.
Warm up:
1. Giveaway for the hot chocolate 15k / 5k is on RunEatRepeat Instagram right now!
2. I have one more half marathon coming up. If you are in the area inspect out the Race discount rates page!
3. S Town… So I’m extremely late to the S town celebration … I mean, podcast! however I’m done with it.
I went in understanding it was going to be unfortunate so I wasn’t left truly wanting more? I don’t know…
Podcast Question:
Hi Monica!
My name is Heather as well as I am a runner from Michigan! I like listening to your podcast as well as all the fantastic tips you provide (and truly enjoy your random tangents as well as vegas stories!). I’m composing since I just signed up for my very first race, as well as besides freaking out a bit bit, was wondering if you might see about addressing a few of the concerns I have on the podcast?
I think about myself a beginner runner just since I have never ran a race before, nor have I been extremely competitive in my running (mainly since I am super slow!). However, I have been running 5-10k for the past 8 years or so. I have always talked about running a half or a full marathon however have always been as well afraid to indication up. But, thinking about I am about to graduate medical institution as well as begin residency, in addition to getting married, I decided now was the time to pull the trigger as well as I signed up for a half marathon in Ann Arbor, MI on June 3!
My concerns are relating to heart rate logistics as well as a few of the runs based on “race pace.” The training plan that I am complying with specifies that specific runs should be run at specific heart rates. For example, long runs should be run at 70-85% of your maximum hr (base on age). My concern is, if I am Camiseta Crystal Palace FC doing a specific run as well as my hr is higher than what is suggested, does that mean I’m running as well fast? I usually run my “base” runs at about 80-85% of my max HR, however the plan states to only run it at 60-70%, so does that mean I requirement to sluggish down during those runs?
My other concern that I was hoping you might address is “race pace.” I have never run a race before, so I don’t truly have a race pace, however suppose I might figure one out if I ran a 5k to see what it would be. However, I don’t truly understand what my goal half marathon time would be since I’ve never run that distance before. Do you have any type of recommendations on methods to figure out what time I should shoot for for my very first half marathon based off of just my routine everyday run times?
Monica:
CONGRATULATIONS!!!
Yes, if your heart rate is as well high you requirement to sluggish down. It might be elevated since of elevation gain too. Either method – get your heart rate to the target zone by backing off a bit.
Race speed = your goal speed … but, I don’t believe you should have a time goal for your very first half marathon – particularly if you haven’t run a great deal of 5ks or 10ks either. The primary thing should be to surface with a huge smile! Does your plan need specific runs be at ‘race pace’? Or are you just curious exactly how to speed yourself on race day?
Good luck!! let me understand if you want to touch base on specifics!
Some things to keep in mind when planning your meals or snacks while training for a half marathon or marathon:
Race Nutrition Tips:
1. method your fuel plan. eat the foods you’re going to eat before race day during training.
Never do anything new on race day. So if you’ll be out of town for the race – plan to bring your fuel with you or exactly how you’ll get your pre-race meal.
2. Food is fuel when you’re training for a half marathon or full marathon.
Food is awesome! I don’t want to take the fun out of tasty food – particularly if you’re a runner who likes to eat or considers themselves Camiseta Stade Rennais FC a foodie. however you requirement to keep in mind that food is fuel foryour body. If you’re asking athletic things of your body you must treat it like an athlete’s body as well as that includes what you’re eating.
3. What you eat before, during as well as after a run all can work to assist you run faster, stronger as well as recuperate better. Make sure you are working on all elements of fueling.
How to figure out what to eat before a run:
1. exactly how much fuel do you need?
2. When do you requirement to eat. Timing is important.
How much time before your run or race do you requirement to eat? Does your body requirement a great deal of time to digest? Do you requirement to get up super early to make as well as eat something? Do you requirement to pack a snack so you can run after work?
3. Is your body happy with this fuel before a run? Does it sit well in your stomach?
And now inspect out this listing of 20 foods to eat before a workout as well as see what works for you…
20 Pre-Run Food Ideas:
Bagel with PB
Toast with PB & banana
Oatmeal topped with nut butter
Yogurt topped with granola
Avocado Toast
Granola bar
Smoothie
Orange juice as well as toast
Frozen waffles
Leftovers
Rice cakes with PB as well as banana
Rice
DIY path mix with cereal as well as dried fruit
PB&J sandwich
Crackers with hummus
Overnight oats
Eggs as well as toast
Fruit as well as yogurt
Energy gels or chews
Potatoes (breakfast potatoes)
What I eat before a Run lately…
What I eat before a run or race modifications based on the season or what I’m craving. Lately I’ve been having toast with PB&J or a bagel or rice cakes – it mainly depends upon what I have at home.
And I drink iced coffee or stimulate – – really both before long runs!
My precise fueling foods as well as plan for half marathons as well as marathon races…
5 miles or 45 minutes into the race – Margarita shot Blocks
10 miles or 90 minutes into the race – Margarita shot Blocks
15 miles or 2 hours into the race – Mocha Gel
18 to 20 miles or 2.5-3 hours into a marathon – Mocha Gel or food on the program or sports drink …
I bring Margarita shot blocks as Camiseta Selección de fútbol de Costa Rica well as Mocha Gu for races.
Sometimes I’ll utilize this precise plan, sometimes I’ll utilize things on the program like drinks or chews they hand out. I usually only bring stimulate in a waterbottle if it’s a super hot day or I’m dehydrated or something out of the usual for me.
Try a range pack before going all in on one flavor to see what you like…
Podcast awards for this week:
Thank you for all the like as well as shout outs in Instagram as well as Insta stories lately! There are some fun favorites posts people are doing as well as I super appreciate it!
Thank you @NatalieDutt, @Run_Riss_Run, @runandlivehappy , @Jennifer.l.theil, @alanna.rfod, @erikamaduro, @emhurlaw for discussing Run eat Repeat on your present preferred things list!!
Got a concern for me? phone call the RER vm at 562 888 1644 or email RunEatRepeat@gmail.com
Please sign up for the show as well as leave a rating! say thanks to you!!
Check out the other episodes in this series on Runner Nutrition here…
1. exactly how I fueled wrong for the Tustin half Marathon
2. Carb-loading 101 as well as the 10-30-45 fuel strategy with coach Steve
3. Today I’m sharing what I eat before as well as during a run…
You got it!
Now inspect your inbox for the fuel Cheat Sheet.
Have a fantastic one!
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