As long as you have the equipment and training, do not leave behind nutrition. The long distances that appear naturally. According to biologists, the endurance race has played an important role in our evolution.
The human body is kept cool by sweating rather than panting, which allows us to run that distance overheating other animals, which would make us better fighters. Thus, while humans are not, perhaps, the fastest mammals, with respect to distances, we can overcome most of the animals.
However, many aspiring marathon runners would testify, it is not easy to achieve our career goals despite difficult training. To remedy this, the first step is to understand what happens in the body during the race.
In the first few seconds of the marathon, muscles begin to use ATP (adenosine triphosphate) – the energy molecule that the body gets from food. In the next few minutes, the cells break down stored glucose in the muscles to release more ATP.
You begin to breathe heavily, which gives the body the oxygen inflow that must be sent to the muscle fibers. The heart begins to beat faster, directing the blood to the muscles. Within 10 minutes of the race, the body begins to burn calories.
The temperature of the body increases by activating the sweat glands which, in turn, release moisture to cool the body. With good resistance training, you feel strong because you are taking safe steps towards the finish line. At this point, there are two possible endings for this story.
It could feed the race stand and move to the finish line. However, if you have neglected nutrition during your marathon preparation, your story may have an alternate end in which you ‘hit the wall’ and give up the race, regardless of the amount of training you have set. This could be simply because your body has more glycogen – the preferred source of energy for the body.
While most people focus on resistance training, it is equally important, if not more important, to develop a solid nutrition strategy and avoid a situation in which your body is exhausted.
The recommended practice time for a marathon runs from 12 to 20 weeks before the race. This time can be used to explore different foods, recipes and food products that fit your body and match the nutritional profile of a marathon plan.
Carbohydrates with a low GI index, which release energy slowly, such as whole rice, pasta or boiled, can be introduced into your regular diet at this stage. While pasta and whole grain rice are the most popular forms of carbohydrates, you should not force your body to accept just one day before the marathon.
Eating food that is foreign to your stomach can lead to digestive problems, putting additional pressure on the body. Therefore, it is recommended to gradually introduce these foods into your diet so that your body gets accustomed to breaking.
Ketan Apte, a recreational runner and certified marathon coach at the American College of Sports Medicine recommends “the days before the race, you should increase the amount of carbohydrates and protein in regular meals to start storing energy for the day -D.
It should also increase the body’s water consumption 2 to 3 days before the marathon. “The night before lunch and breakfast the day marathon are the two most important opportunities that can make or break your career.
Intensive training and the marathon itself induce inflammation, damage to cellular damage of skeletal muscle and suppresses the body’s immune system.