After wrapping up my marathon this spring, I’ve determined it is time to run one other one this fall – and I am aiming to beat my time!

Let me take you thru what my summer season marathon coaching routine will seem like, together with how I gas and get well from that coaching.

As I spotlight fueling and restoration routines, I’ve partnered with the Canadian Beverage Affiliation (CBA) to showcase the position of 100% juice in my weight-reduction plan for Juice Celebration Month. 100% juice is incredible gas and restoration for my exercises because of the pure sugar content material (the quickest gas), electrolytes and the water content material – ​​extra on that shortly.

Let me begin by explaining the coaching routine:

Coaching

My coaching can be consisting of about 5 exercise days every week, with two relaxation days. These exercises will encompass:

Weekly Lengthy Runs

The weekly lengthy runs are key to constructing endurance. I can be doing them on Saturdays most weekends. These runs I take at a slower tempo, as I’m working to construct my distance again up slowly. I’ll improve the space of those by not more than 10% per week.

Simple Restoration Runs
These runs I can be doing about twice per week. The aim of those is to get my physique used to operating on drained legs. They are going to be executed after my lengthy runs and after a velocity exercise all through the week. They can even assist velocity up my restoration from these runs.

Pace ​​Work
Speedwork is definitely one of the crucial essential elements of marathon coaching (along with endurance and power coaching, in fact). It will get you out of your consolation zone, forces you to run in a extra environment friendly type, teaches you restoration instruments, and prepares you for the frenzy of adrenaline you will expertise on race day. Should you all the time practice on the identical velocity, you’ll be able to’t anticipate to race something in a different way. Pace ​​exercises additionally assist improve your VO2 max, or how effectively your physique makes use of oxygen. The extra oxygen you’ll be able to eat and use correctly all through your run, the longer you can maintain a tempo.

I can be doing about two periods of interval/speedwork throughout marathon coaching.

Power Coaching
Personally, that is what I’ve to work on. Power coaching would not come naturally to me. Nonetheless, operating sooner requires stronger muscle tissues. Your legs, hips, and core all should be sturdy to propel you ahead with extra energy in every step. I am incorporating two power coaching periods per week via movies from Youtube or the Pelaton app. My desire is to make use of physique weight power coaching exercises or mild weights.

Fueling

Fueling appropriately is equally as vital as doing the right coaching. Particularly within the heat, summer season months, when your physique is working additional exhausting throughout the exercises.

I’ll do my simple runs quick, nonetheless I must have gas in my physique throughout the lengthy runs and velocity exercises. I additionally convey gas with me throughout my lengthy runs. The proper pre-run and during-run gas is 100% juice. Let me clarify why.

100% juice incorporates solely naturally occurring sugar from fruit. The sugar content material in a single 250 ml glass of orange juice is about the identical as two medium oranges. I want to drink juice proper earlier than a long term vs. eat the entire fruit, as a result of I do not want the fiber earlier than a run. Having fiber earlier than a run can decelerate the velocity that our physique can take or use the sugar for gas. An excessive amount of fiber can even result in gastrointestinal cramps – which isn’t fascinating throughout a long term.

Through the lengthy summer season runs, I like to make a do-it-yourself electrolyte drink with 100% fruit juice. 100% fruit juice is a good supply of important vitamins and phytonutrients. The truth is, those that drink 100% fruit juice have a greater high quality weight-reduction plan than individuals who do not! Individuals who drink fruit juice have increased intakes of nutritional vitamins A, C, folate and magnesium. The 100% fruit juice electrolyte drink will change the minerals misplaced in sweat and likewise present the hydration wanted throughout the run.

My favourite do-it-yourself sports activities drink is beneath. Merely combine the whole lot collectively and retailer within the pitcher.

  • 2 cups of 100% juice (my desire is Orange Juice)
  • 2 cups of chilly water
  • 2 lemons, juiced
  • ¼ tsp salt
  • 1 tsp magnesium citrate

Proper after my lengthy runs, it is vital to gas up inside a half hour – I often make a smoothie once I get residence with (you guessed it) 100% fruit juice, a banana and a few protein powder. I’ll then have a full meal an hour or two later with carbohydrates, veggies and protein.

There you will have it – my summer season exercise and fueling routine! Thanks once more to the Canadian Beverage Affiliation for working with me to convey you this put up. I hope this has supplied some info on how 100% fruit juice might be a part of and improve your nutritious diet.

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