I just finished reading The New Rules of Marathon and Half Marathon Nutrition by Matt Fitzgerald. Here are just a few of the tips and suggestions that I found in the book.
7 Tips from The New Rules of Marathon and Half Marathon Nutrition
- A high carbohydrate diet is good for runners. If averaging 1 hour of training a day, eat about 5 grams of carbs per kilogram of body weight.
- Do training runs with and without carbohydrates and always on runs longer than 2 hours.
- Choose gels with more than one type of carbohydrate (fructose, glucose, etc.) for quickest absorption rate.
- Eat or drink 10 grams of carbs per kilogram of body weight the day before race day.
- On race day, don't consume more than 6 mg. of caffeine per kilogram of body weight in total.
- Now that Matt is over 40 and because he wants to stay injury-free, he has been running every other day along with 5-6 riding sessions a week. He runs marathons off of this training with times comparable to those he ran 10 years ago.
- Two twenty minute strength training sessions a week is a good idea.
You'll also find simple tips on tracking what you eat, half and full marathon race training plans using heart rate zones and simple recipes like apple maple pecan oatmeal (photo).
Have you tried any of the tips Matt suggests or would you consider trying them?
Thank you for your comments on my recent post about My 10 Year Running Anniversary! There are so many great reasons to run!