WHAT I EAT ON A REST DAY | Half marathon training | How I plan my runs
Video taken from the channel: Flora Beverley
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EVERYTHING I ATE DURING MARATHON TRAINING & THE RACE (3:30:09 finish time)
Video taken from the channel: Michelle Khare
Healthy Food Categories. Lean protein: Choose organic and grass-fed lean protein when possible. Nutritious options may include white meat chicken, turkey, lean pork, fish Whole grains: Oatmeal, brown rice, quinoa, barley, farro, or bulgur.
Legumes: Beans, lentils, or edamame. Vegetables.Strawberries, blueberries, raspberries and blackberries are full of antioxidants, which neutralize inflammatory free radicals produced by running and every day living. These sweet treats are great fresh or frozen, and are the perfect addition to a smoothie or yogurt bowl.Repair by eating protein Nicola added that I needed to eat more lean protein (chicken, turkey, eggs, fish, lentils, chickpeas, natural yogurt) to help maintain and build muscle and keep me fuller for longer.
Fill your diet whole grains, vegetables, and fruits. Proteins and fats should take a secondary role in your diet. If you think of your plate as a peace sign, fill two-thirds with complex carbohydrates and leave the other one-third for the fats and proteins.Leafy, green vegetables, dried fruit, eggs, beans and lean meat will all address this problem although you might want to take iron supplements while you are in training.
There is plenty of advice on half marathon nutrition on the C25K website. In the days running up to an actual half marathon, you will get lots of advice about what to eat.What Should You Eat on the Day of Your Half Marathon? Yes, you can eat the day of the race.
Hell, you’ll be eating during the half marathon too. A few hours before the race, have a small meal of protein and simple carbs. Wash it down with water or even a sports drink.
Protein should make up about 15% of total calories per day. Without enough protein while training, the body will break down muscle to fuel the body when running long distances. With the right amount of protein in the diet, the body will be able to continue to build and maintain lean muscle mass.For immediate half marathon recovery, focus on rest, hydration, and eating carbs and protein. Four to five days later, you can return to light exercise and cross-training.
Great article, I was really confused on fueling but as I start training for a full I realized I needed more. I have always been a casual 3-6 mile runner, but last year decided I was going to run a half marathon which I just completed this past weekend, my own personal best training was 8:30/mile so would have considered anything at that or under a success and ended up at 1:44:59 or a 8:02/mile.Most half marathon training plans will take the runner up to 12 or 13 miles. There’s no need to do a run longer than 13 for a half.
The two weekly base maintenance runs are short runs (4 to 5 miles). These are designed to keep the weekly base miles going and to help keep the runner limber between the quality workouts. These runs are also run at.Eat high-carbohydrate foods just before and after your runs to increase and replenish the glycogen storage in your muscles. Choose healthy sources of carbohydrates, including fruits and vegetable.
So, during the months of training leading up to your half marathon (and all the time, for that matter), try your best to eat a nutrient-dense, whole food-based diet. Days Before – Fuel up on carbs (properly!) Your training plan is designed for you to peak on race day, and your nutrition can be used for the same function.The key is to choose high-quality carbs like whole-grain bread, cereals, rice and pasta, along with starchy veggies and fruit.
Another way of fulfilling your body’s carb needs when training for a half marathon is to make sure you’re eating carb-rich foods each day.Nutrition Tweaks for Half-Marathon Training. A nutritionist breaks down one runner’s daily diet.
August 6, 2015 Caitlyn Pilkington. Share this. Join PodiumRunner. Like & save favorites, and get a personalized homepage. Join for free.
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Her suggestions: a slice of whole-grain toast with peanut butter and jelly, or some fruit with half a cup of yogurt. “What you’re looking to do is replenish your glycogen stores so you can be ready for your next workout,” says Sherwin. “The maximal uptake of glucose is.
List of related literature:
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| from Gordon Ramsay’s Healthy, Lean & Fit: Mouthwatering Recipes to Fuel You for Life |
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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| from Every Day Is Game Day: Train Like the Pros With a No-Holds-Barred Exercise and Nutrition Plan for Peak Performance |
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| from The Comeback: Greg LeMond, the True King of American Cycling, and a Legendary Tour de France |
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| from The Cyclist’s Training Bible |
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| from Nancy Clark’s Sports Nutrition Guidebook |
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| from Advanced Marathoning |
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| from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer |
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
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| from Anatomy and Physiology for the Manual Therapies |
59 comments
Hope you guys enjoy this video since it was asked for! I’m releasing another NEW video tomorrow so be sure to have my post notifications on so you don’t miss out!:) where’s the early squad at???
I’m 14 and I run 5ks and 10ks, and I want to run a marathon one day
I have finally got around to finalising my half marathon video https://www.youtube.com/watch?v=WoJK4BbknrA but I just wanted to say thank you for your tips. I watched this while I was training and it was so helpful!:)
I think you need to take some time and go to WooPep diet website to learn about diet.
The only thing with this is carbs are not bad for you. Carbs are your natural fuel sourceit can be dangerous to force your body to burn fats and ketones instead. Low-carb diets aren’t good for most people.
thank you for reminding me to eat more vegetables lol! love these videos
THANK YOU for not filming actually eating and chewing… Drives me nuts.. Don’t know why some yubers do this.:)
Your time was absolutely incredible!! Below 4 hours is fantastic but to do it with such a short period of training was amazing
Hi! I knoe im like super late but I put milk in my oatmeal, and it says no dairy so…what do you put?
I’m training for my first Half Marathon so this is very helpful!!
I’m injured rn and really missing fuel type food… I looove hearty food but feel like I can’t eat much cuz I’m not running ;(
I\’m not sure but,if anyone else wants to discover best marathon training program try Niposcu Complete Running Adviser (just google it )? Ive heard some amazing things about it and my mate got amazing success with it.
keeping dairy out of your diet isn’t necessarily the best. for good bone health you need to get in lots of calcium, and dairy is one of the most absorbable sources!!! especially women who are putting in high weekly mileage making them prone to stress fractures/injuries. make sure ur getting some kind of calcium even if it’s not dairy (e.g leafy greens, almonds, soy):)
Namaskaar michelle, udya majhi half marathon ahe, tumcha video khupach changla hota.
( hello michelle, i have a half tomorrow, your video is very helpful ).
Im really Hopeful this turns out great.
good video
I been running short distances almost Twenty years and finished five half marathons within the last 24 months but never a full. After deciding to aim for a full marathon, I used this marathon training “Zοrοtοn Axy” (Google it). This book is quite informative and provides a good deal of amazing tips. I had been able to finish my first marathon and got to a Boston marathon..
If you are seriously interested in running a marathon or want to set a PR then this marathon training “Zοrοtοn Axy” (Google it) is vital. I have read numerous books on marathon training and run two marathons and about 50 half marathons. This is a quite inspiring and reassuring book. It gave me some techniques which I wasn`t familiar with..
I gave this marathon training program “Zοrοtοn Axy” (Google it) to my running-addicted brother a few years ago, and he`s been following the training guide ever since. A week ago, he took Fourth place in his age group in a Nationals-level 12k race. In case you are serious about marathons or other distance racing, this is actually the best training around..
Great video and editing����.i liked and subscribed right away��
You did amazing at the LA marathon! Are you going to run the Boston marathon this year?
Just eat a balanced diet, but certainly carb type snacks before a run. Gels never make any diff in the last 10k of a marathon, it’s all in the head.
I am getting ready for my SF Marathon tomorrow. I love this video.
3 glass 2%milk a day or you shall pay when you older or even sooner with all that stress on your joints.
i love your vids… thank you Flora. I have a question yes, do you also use protein powders?
is it bad that as soon as she said carbo load i instantly thought of Michael Scott in fun run
I love how you didn’t take 10 hours to explain each meal. Awesome video!
You’re such a goddess and a warrior. I’m so glad that I recently found your channel. Maybe try an advanced painting class??? I’m so lame haha but I think it’d be good content? I don’t know
One of my favorite videos of yours!! Hoping for some more like this ������������♀️
You gotta be fucken kiddie, we don’t wanna see you in a robe in the bathroom for a fucken running channel. Gtfoh
That’s a good idea to swap out the pasta with cauli rice. I hadn’t heard that one before.
I’m a nutrition/diet student and from what I’ve learned so far, restricting carbs as an endurance athlete is harmful for your body! even on rest days you should still eat a combination of protein, carbs and fat, so your body can recover as fast as possible. Carbs are needed to fill up your glycogen storage, which is used during long runs to provide energy. That’s also why carbo-loading is actually useful for marathon runners. So if you are going to run a marathon again, please consider getting a licensed nutritionist to help with your diet. (also you don’t have to cut out desert while carbo-loading…)
Anyone know what to eat instead of nuts? I’m allergic so I don’t really know what to eat instead of that
I used this marathon training “Zοrοtοn Axy” (Google it) to train for my full marathon. I made a decision to begin again with a improved plan. I conducted 5K`s and 10K`s and half marathons and decided to take the next big step towards the full marathon, and I learned a good deal from this book. This wonderful training is a must-try..
That beetroot supplement is unlikely to give you extra energy. However, it will contain a high concentration of dietary nitrate, which is converted into nitric oxide in your body, which in turn is involved in vasodilation, thus improving blood flow. This means better oxygen delivery etc. to working muscles. I don’t know about that specific supplement, but similar things have been shown to be ergogenic for endurance exercise.
Had exactly the same experience with coffee! Gave it up over Christmas and only had 3 proper cups this year so far…feel so much better allllll the time! Just have a nice decaf every weekend now for the taste. Great vid as always:)
After you eat, how many hours or minutes do you give yourself before you start running?
I know this was posted like 2 years ago but I think u should do another marathon training and running one so that we can see your expectations and if there is better outcomes��
A typical video of someone who does not know that you can run a marathon without food.
Eat healthy!! That’s all it takes.
great diet recommendations! I am currently training for a marathon and looking for some ideas for nutrition. For breakfast, when you say you had almond butter…did you mix it in with the oatmeal? If so, how much?
Can you please make a video discussing your Supplementswhat is it good for, how much to take daily, why you use it stuff like that will be much appreciated!
Ok, wow �� Not sure how I ended up on your channel, but that was one inspirational video!! Thank you ☺️
So in two weeks I’m running my first marathon and you’re the reason why! I saw your previous video on you running the marathonabout a year ago and I got so damn inspired! I’ve watched it over and over and here I am, still watching it and being nervous haha
Did you take beet elite and running legs during training too? I’m running my first marathon in 14 weeks, maybe I’ll try it! Great video!
How about sleep? How was your sleeping schedule? I’m training for my first marathon and I’m really finding it hard to recover from training:(
In the thumb nail for the marathon video over at buzzfeed; you can not only see a difference in Michelle’s before and muscle gains, but also a change in skin tone. This is probably because she had to train outside and got a gnarly tan while doing it. LOVE U MICHELLE
Wait what? Nutrition plan for a marathon?! Where did you get this information??? I have been a runner for 7 years and never ran my best on a low carb diet. I do eat dairy and gluten free though.
This was very helpful! I’m training for my 1st marathon and have so many nutrition questions. This answered alot of them.
well i am 10 years old and i am going to run the marathon i am practicing yesterday i ran 3 miles and today i maybe will do more
That made me feel like I’m eating waaaay too much! Lol I am not training for a half marathon but eat maybe more than that:( been really needing to take weight loss more seriously.
Love that you posted this.. Been pondering a full more and more because I’ve only done half marathons. Eating is so key while training!
i just finished my first half marathon at 2 hours 12 mins with absolutely no training. Just saw your marathon video and it has inspired me to train for the marathon. Any tips or tid bit examples on what you did for training?
Do you know of any good waterproof shoes? I do a lot of walking so they’ve got to be super comfy!
I want to try a nitro cold brew but I’m wondering if it’s a bad to drink before working out (not huge on coffee but need caffeine)
Go Kahley! Matt mentioned this last time we saw him so I wanted to come check it out. Good luck in Feb!
Yes girl! Thanks for sharing!!!! Had my reward tonight!!!:)
I have a question, you said no dairy, but in the marathon training video you had cereal, is the small amount considered passable?
Amazing! Loved the training video, running my first full marathon next year. The diet will for sure suck, but your tips are helpful. Keep posting awesome videos!!!
What were the things u put with apple juice right before race?
Hey! Have you heard of Komoot? It’s a planning service for running, cycling and a few other sports. That could be really useful for you to help you plan some new routes �� I’ve used it a few times and I really like it ��