After wrapping up my marathon this spring, I’ve determined it is time to run one other one this fall – and I am aiming to beat my time!
Let me take you thru what my summer season marathon coaching routine will appear like, together with how I gas and recuperate from that coaching.
As I spotlight fueling and restoration routines, I’ve partnered with the Canadian Beverage Affiliation (CBA) to showcase the position of 100% juice in my food plan for Juice Celebration Month. 100% juice is incredible gas and restoration for my exercises because of the pure sugar content material (the quickest gas), electrolytes and the water content material – extra on that shortly.
Let me begin by explaining the coaching routine:
Coaching
My coaching will likely be consisting of about 5 exercise days every week, with two relaxation days. These exercises will include:
Weekly Lengthy Runs
The weekly lengthy runs are key to constructing endurance. I will likely be doing them on Saturdays most weekends. These runs I take at a slower tempo, as I’m working to construct my distance again up slowly. I’ll enhance the gap of those by not more than 10% per week.
Simple Restoration Runs
These runs I will likely be doing about twice per week. The aim of those is to get my physique used to working on drained legs. They are going to be carried out after my lengthy runs and after a velocity exercise all through the week. They may even assist velocity up my restoration from these runs.
Velocity Work
Speedwork is definitely one of the vital essential elements of marathon coaching (along with endurance and energy coaching, after all). It will get you out of your consolation zone, forces you to run in a extra environment friendly type, teaches you restoration instruments, and prepares you for the push of adrenaline you may expertise on race day. For those who all the time prepare on the similar velocity, you possibly can’t count on to race something in another way. Velocity exercises additionally assist enhance your VO2 max, or how effectively your physique makes use of oxygen. The extra oxygen you possibly can eat and use correctly all through your run, the longer you can maintain a tempo.
I will likely be doing about two classes of interval/speedwork throughout marathon coaching.
Power Coaching
Personally, that is what I’ve to work on. Power coaching would not come naturally to me. Nevertheless, working sooner requires stronger muscle groups. Your legs, hips, and core all have to be robust to propel you ahead with extra energy in every step. I am incorporating two energy coaching classes per week via movies from Youtube or the Pelaton app. My desire is to make use of physique weight energy coaching exercises or gentle weights.
Fueling
Fueling appropriately is equally as necessary as doing the right coaching. Particularly within the heat, summer season months, when your physique is working additional laborious throughout the exercises.
I’ll do my simple runs quick, nevertheless I must have gas in my physique throughout the lengthy runs and velocity exercises. I additionally convey gas with me throughout my lengthy runs. The right pre-run and during-run gas is 100% juice. Let me clarify why.
100% juice comprises solely naturally occurring sugar from fruit. The sugar content material in a single 250 ml glass of orange juice is about the identical as two medium oranges. I favor to drink juice proper earlier than a future vs. eat the entire fruit, as a result of I do not want the fiber earlier than a run. Having fiber earlier than a run can decelerate the velocity that our physique can take or use the sugar for gas. An excessive amount of fiber also can result in gastrointestinal cramps – which isn’t fascinating throughout a future.
Through the lengthy summer season runs, I like to make a home made electrolyte drink with 100% fruit juice. 100% fruit juice is a superb supply of important vitamins and phytonutrients. Actually, those that drink 100% fruit juice have a greater high quality food plan than individuals who do not! Individuals who drink fruit juice have increased intakes of nutritional vitamins A, C, folate and magnesium. The 100% fruit juice electrolyte drink will exchange the minerals misplaced in sweat and likewise present the hydration wanted throughout the run.
My favourite home made sports activities drink is beneath. Merely combine every thing collectively and retailer within the pitcher.
- 2 cups of 100% juice (my desire is Orange Juice)
- 2 cups of chilly water
- 2 lemons, juiced
- ¼ tsp salt
- 1 tsp magnesium citrate
Proper after my lengthy runs, it is necessary to gas up inside a half hour – I normally make a smoothie once I get residence with (you guessed it) 100% fruit juice, a banana and a few protein powder. I’ll then have a full meal an hour or two later with carbohydrates, veggies and protein.
There you may have it – my summer season exercise and fueling routine! Thanks once more to the Canadian Beverage Affiliation for working with me to convey you this publish. I hope this has supplied some data on how 100% fruit juice will be a part of and improve your nutritious diet.
