Running a marathon — or even a half-marathon — is gruelling, so proper preparation and recovery are key. Here’s are some tips to prepare yourself for the race, and how much recovery time you should give yourself.
In the video above, Olympic runner John Henwood shares his advice. If you can’t watch the video, here are his tips:
- Load up on carbs. That could mean eating pasta the night before (a little more than your normally would) or gels and snacks during the race. Carbs give your body energy to tap into during the race rather than burning muscle.
- Give yourself five days rest afterwards. Even if you run or workout regularly, give your body at least five days to heal and recover so you can have a stronger jump back into your routine.
- Eat whatever you want after the race. Treat yourself to anything you want, you’ve earned it! The goal is to get kilojoules to maintain blood sugar levels. If you want to eat something in particular, carbs and protein will help your muscles recover.
Don’t try anything new the day before a race, so if you’re not used to carb loading and want to try it, work that into your training plan.
What to Eat Before and After a Marathon [Business Insider]