Introduction
In the earlier blog we gave you an idea about what all comes along with long distance running once you decide to take it up. In this blog, let’s dive into how you need to go about in this journey in the initial phase. Let us discuss the ‘basics’ which need to be imbibed by all the runners before they set their goals and get hooked to timed runs.
Fitness test – The start point of the journey
Fitness tests play a pivotal role in the preparation of marathon runners before they embark on their training journey. These tests are not just a formality but an essential component for a successful and safe training regimen. Firstly, fitness tests help establish a runner’s baseline physical condition, highlighting strengths and weaknesses. By identifying these areas, trainers can design personalized training programs that address specific needs, thereby optimizing performance and minimizing the risk of injury. Additionally, fitness tests serve as a critical safety measure, ensuring that individuals with underlying health issues or inadequate physical preparedness are aware of their limitations. This information can prevent overexertion, reduce the risk of heart-related incidents, and help runners gradually build endurance. It is very important for all the runners to get a blood test done, especially to check their vitamin D3 and vitamin B12 levels since they play a very important role in the recovery of the muscles. At ProPhysio, we have a state-of-the-art sports science laboratory where we carry out sports science assessments including the VO2 max test, and the lactate threshold test which are one of the most important tests for long distance runners.
The nutrition game
Nutrition is undoubtedly a game-changer for marathon runners, a crucial factor that can make or break their performance. It’s not just about consuming calories; it’s a strategic game of fueling the body with the right nutrients at the right times. In this nutrition game, carbohydrates are the MVP, serving as the primary source of energy. Runners need to load up on complex carbohydrates before their run to ensure their glycogen stores are full. During the run, they need to refuel with easily digestible sources like energy gels and sports drinks to maintain energy levels. Proteins play a supporting role in muscle repair and recovery, while healthy fats provide sustained energy. Hydration is the ultimate power-up, preventing dehydration and maintaining performance. The nutrition game for marathon runners is about balance, timing, and precision, ensuring that every step they take is powered by the right nutrients, giving them the edge, they need to conquer those 26.2 miles.
Sleep – The underrated aspect
Quality sleep is a non-negotiable element of a successful training regimen for marathon runners. Its importance cannot be overstated, as it plays a crucial role in optimizing physical and mental performance. During deep sleep, the body undergoes vital processes of repair and recovery, helping muscles to heal and rebuild after intense training sessions. Additionally, sleep is when the body releases growth hormones, which are essential for repairing and strengthening tissues. For marathon runners, these aspects are essential in preventing overuse injuries and ensuring that their bodies are in peak condition for their runs. Adequate rest enhances a runner’s ability to concentrate and maintain motivation during their grueling runs. Furthermore, sleep significantly contributes to overall well-being, reducing stress and inflammation while supporting the immune system. Sleep is a secret weapon for marathon runners. It is an indispensable component of their training regimen, fostering physical recovery, mental acuity, and overall health, ultimately leading to better performance on race day.
Conclusion –
Once you inculcate the above aspects in your daily schedule and combine it with your training regimen, you will start getting an idea about your running capacity and you are all set for setting your time target for your race day!
Stay tuned to our blog as we discuss ‘Goal Setting’ in detail in our next one.
