In this post I am going to share tips that I learn by myself and also from my research by reading articles, watching videos, etc. Here is the table of contents:
- Preparation and Training
- Nutrition
- Drinking Before and During the Run
- Packing List and Choice of Running Apparel
Preparation and Training
- For improving performance: 5-8 sessions per week
- For keeping fit 3-5 sessions per week
Nutrition
General plan
- Try to eat approximately 3 hours before your training session, if possible.
Avoid consuming foods that require a lot of energy for digestion. Instead, opt for easily digestible carbohydrates and avoid fresh and unprocessed foods such as vegetables and whole grains.
- 1-2 hours before training
If you only have 2 hours left before exercising, opt for lighter meals such as a small low-fat sandwich with white bread, energy bars, rice cakes, or a small ripe banana.
Tips for race day
- Breakfast:
Ideally, have your breakfast 3 hours before the race start and avoid any experimental foods. To fuel your run, focus on consuming carbohydrates. Fats and proteins should play a minor role, as their slower digestion during the race can lead to gastrointestinal issues.
- During the run:
Eat somethis that immediately give you energy and easy to digest. It is recommended to replenish your energy reserves (especially carbohydrate reserves) during the run. This can be achieved through gels, solid foods, energy bars, or chewable tablets. The goal is to provide immediate energy (we recommend products based on maltodextrin).
Drinking Before and During the Run
1. Before Running
- 1-2 hours before running/the race: 500 ml
- 15-30 min before running/the race: 100-200 ml
2. During Running
For a long run (10 km or more), you can use this formula to estimate amount of water you need:
KG body weight x KM distance = ML of fluid
For example, I weighing 70 kilograms will require nearly 3 liters of additional fluid (water) during the full marathon running.
Packing List and Choice of Running Apparel
- Running socks
- Sports top
- Running shorts
- Drinking vest
- Smart watch
- Energy bars, gels
Happy running!