How to Train for Your First Marathon and Enjoy It
to rebuild muscle tissue that gets damaged during training. And you need fat to help your body absorb nutrients, she explains.
Fueling up doesn’t stop the night before a big run. When you’re doing cardio for long periods of time, you need energy to keep moving. For many runners, that means using energy gels, chews, or food packed with simple carbohydrates, like dates and applesauce, every 30 to 45 minutes, depending on how long your run is, explains Baumann.
What you eat immediately after you run is also important for quick, efficient recovery. “Eating adequate carbohydrates and protein andTraveling for a marathon adds another layer of pre-race nerves, but “There’s no use in raising your heart rate before the race even begins,” says Heuisler. That’s why he suggests getting to the airport early and flying to your destination a day or two in advance of your race, especially if you’re traveling internationally. “Control what you can control,” he says.
Staying at a hotel that supports athletes, like Westin Hotels and Resorts, is also helpful. While at The Westin London City, I had access to recovery gear and help mapping out a shake-out run the day before the race.
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