Eat for the LONG Run
Here is a PDF with Marathon/Half specific information from one of the nutritionists we have worked with in the past, Renee Korczak PhD, RDN, CSSD, LD.
|If you’re thirsty, you are already dehydrated
You can live for several weeks without food, but you will die within a few days without water. Running performance is affected almost immediately if the body’s water requirements are not met. Water is one of the most important nutrients required by the body since about two thirds of your body is water. The average person should drink about a gallon of water every day in addition to the water that is contained in food. You need to drink even more if you exercise hard or long as you lose a lot of water through sweat while running. Being hydrated while running will keep you cooler and help you maintain your pace.
Dehydration is when not enough water has been taken in to replace what has been lost from the body. Thirst is the feeling we get which tells us we need water. By the time we feel thirsty we are already dehydrated, and performance is already compromised. That is why your coaches plan water stops on our training routes that are around three miles apart. When attempting to run a long training run or a race, it is very important to be drinking water, diluted fruit juice, PowerAde, or other beverages before, during and after running. One of the best things you can do for yourself is to drink a 12-ounce glass of water first thing every morning. If you start out hydrated on your long runs, you should be able to stay hydrated by drinking four to eight ounces of fluid every 20 minutes or so during the run. If you sweat heavily, you should consider carrying a water bottle so you can drink more frequently than once every 3 miles.
Carbo Loading Pre 26.2
Runners need a high carbohydrate diet to replenish their muscles during the week before running a marathon. Eating a high carbohydrate diet (70 percent) following a normal (50 percent) carbohydrate diet produces greater muscle glycogen storage. The daily requirement for protein and fat should be fulfilled, but the more carbohydrate eaten, the more that will be stored. A recommended plan is:
You will know you are effectively carbohydrate loaded if you notice a 2 to 5 pound weight gain over the 3 day period before the race. As carbohydrates are stored, water is also stored in the muscles leading to the weight gain. This water storage may make your legs feel sluggish during your few miles of easy runs, but it may come in handy during the race as a source of sweat, etc. You may also feel sleepy, cranky or tired due to the blood sugar and insulin responses to all the carbohydrate. During the race, however, you should feel super powered and ready to go.