6 Tips for Getting a Running Start on Marathons

July 30, 2019

Running a marathon involves a lot more than huffing through 26.2 miles. Even runners accustomed to regular 8-10 mile runs will need about 20 weeks to prepare, to ensure maximum success and minimum injury on race day. Here are some training tips to get you ready. 

O2 Living blog - girl running marathon - by makers of living hemp extract and progesterone

BUILD OVER TIME

Build weekly mileage over time - don’t rush it. Long runs should be extended by just one mile at a time up to ten miles, then by two miles if you feel comfortable.

RECOVER

Take time to recover. A study at the University of Northern Iowa showed that four-times-a-week runners did just as well in marathons as those training six times a week.

TREAT INFLAMMATION

While training for a marathon, you're bound to get sore muscles, and maybe some other aches and pains. One natural way to treat inflammation is CBD. O2 Living's Living Hemp Extract Oil (available in 250mg and 1000mg) can be taken daily to help prevent inflammation and increase relaxation. If you're looking for a way to soothe your sore leg muscles with a cooling and penetrating 

DON'T ALWAYS RUN LONG DISTANCES

Do long runs every 7-10 days, for about 3 hours. If you go longer, take walking breaks.

NOURISH YOUR BODY


O2 Living blog - organic cold-pressed fruit and vegetable Living Juice Red Radiance - by makers of Living Hemp Extract and progesterone Nourish your body with the right foods. Carbs are important during and immediately after workouts to replenish glycogen in leg muscles. Cold-pressed Living Juice can help here - Fresh Start and Red Radiance are good carb choices (and what goes down better than fresh, vitamin-packed juice after a workout?).

Since running increases iron loss, eat iron-rich foods with vitamin C, to increase iron absorption - Living Juice’s Carrot Kick packs a vitamin C punch, as well as an energy boost.

As you train, for runs over an hour, start by fueling with 30 grams of carbs every 30-45 minutes. If you feel good at the end, keep it up; if not, try adding 15 grams of carbs per hour. This is how you’ll design your race day fuel strategy.

TAPER & EXTRA REST

Three weeks before the race, it’s time to start tapering, or reducing weekly mileage. The basic idea: cut back to about 85% of your normal mileage three weeks out, then 75% two weeks before. The week of the race, you might want to give yourself an extra rest day, while limiting runs to around 60% of normal mileage.

During tapering, avoid snacks you were in the habit of grabbing while you were training before, since you’re not burning as many calories. Do eat when you’re hungry – just keep it healthy. A 2-4 pound weight gain is normal.

While a super-carb-loaded dinner the night before the race is a tradition for some runners, it could just make you bloated on race day. Consider making lunch the day before your big high-carb, moderate protein, and low-fat and fiber meal. On race day, eat a small breakfast rich in carbs to maintain normal blood sugar level.

Whatever your plan for fueling during the race, make sure you’ve practiced it during training – stick to what has worked for you, including using the same brands.

TIME TO CELEBRATE!

The marathon is over. You did it! But just because you've stopped running doesn't mean you can stop fueling – consume 15-30 grams of protein to kick start recovery, and replenish your glycogen stores with 60-120 grams of carbs.

Then... time to celebrate! Or sleep.

 




Also in News

The Risks of Visceral Fats & What You Can Do

August 20, 2019

O2 living blog - sugar spoon - the risk of visceral fats by makers of Living Hemp extract health and wellness

Aside from our cosmetic preferences, there are medical reasons to keep a healthy weight. As a country we get far too many of our calories from refined carbohydrates and sugars. The U.S. Department of Agriculture estimates that the average person consumes around 400 calories of refined sugars each day. This abundance in the typical American diet has contributed enormously to the obesity epidemic that we face today.

Read More

Hemp Extract Oil Tolerability and Drug Interactions

August 17, 2019

o2 Living Health and Wellness Hemp extract products featuring high quality hemp extract (CBD)

As hemp extract oil (CBD or cannabidiol) have grown in popularity, research has been done to look in to its effects and safety in humans. A recent article looks into the tolerability of hemp extract oil in humans, essentially the safety of hemp extract oil in humans and its side effects. 

Read More

What Systemic Inflammation Is and How to Fight It

August 13, 2019

Picture from Pexels - o2 living blog makers of Living hemp extract and progesterone products
While we cannot see the intricacies of what’s going on inside, our bodies use various signs and symptoms to let us know what’s taking place. Sometimes inflammation can be good for our bodies - like when a cut heals - but other times, inflammation can become systemic and cause problems. Read our guest blog by Dylan at healthwellwise.com to learn more!

Read More