Diet for distance running?

H

HollyCat

Cathlete
Hi Everyone,

I've seen some threads here about distance running lately and I've decided I'd like to train for a 1/2 marathon. I've received no running instruction or anything but started running in March. Before that I've done Cathe's workouts 5-6x a week for about 2 years. I have a feeling that I could use advice regarding diet and taking care of my joints, as the day after my long runs (usually I run for as long as I can on Saturdays) I am so sore and exhausted I can barely move, even though I warm up before and stretch a lot after running. I am up to running 9.6 miles without stopping now.

What have you distance runners found to be the optimal diet for endurance and rejuvenation before and after a run (and all the rest of the time, for that matter). Also, how do you take care of your feet/knees/hips? Thanks in advance for any advice.

Holly:)
 
Diet-EAT! You need the calories. Carb intake should be on the high end. You also want to get in protein and fat though too. Nancy Clark has a great book about sports nutrition.

http://www.amazon.com/exec/obidos/search-handle-form/104-9751353-4185531 Just the top two books. I've never heard of the marathon one! News to me!

Also, drink LOTS. It doesn't have to be just water...juice, Gatorade, koolaid, even a soda now and then. Make water your main focus though.

I would try to get some complex carbs in within 30 min. after your run too.

As for the joints, I take Glucosamine/Chondroiton. It has helped me tremendously. Did you have an experienced running store help you pick out your shoes? That could also be part of the problem. And even if you don't feel the need, make sure you get lots of stretching in. Not only after a run, but maybe at night when you are relaxing too.

Andrea
 
Andi!

Hi Andi! I just wanted you to know I got your E-mail. (I'll respond soon.) Please post and let everyone know how your race went. That was awesome!!! I am on my way out or I'd brag for you. GREAT JOB! I'll be thinking of YOU tomorrow when I go for my run. (BTW, we miss you here!)

Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
Hi Holly,

The latest issue of Muscle and Fitness Hers (I can't remember if it's July or August) has a whole section devoted to training for the 1/2 marathon. It also included a piece on diet during training up to race day. Good luck with your goal!
 
Debbie!

Thank you! I do still come here, but all the questions are usually answered very well without my input...as Donna stated in another post:)

Andrea
 
Hi Holly,

You've already received some good tips. In addition to the books Andrea recommended, I also like Liz Applegate's "Eat Smart Play Hard". She writes Runner's World's monthly nutrition article. And like Nancy Clark, she is an endurance athlete.

You might find your long run exhausting for several reasons. Fuel & hydration are a possibility. But lack of base miles, running too fast, doing too little or too much the rest of the week, etc. Check out the running programs and training advice at http://www.runnersworld.com. There are lots of cyber resources for runners. If you're training for a 1/2, you can follow the guidance for marathon training, you just don't have to pound out as many miles.

Good luck. Hope you resolve the soreness & fatique problem.

Debra
 
Me again Andi!

Well girl, where is your race story???? All uphill too. Whewie! I was breathing hard thinkng about it. Gotta love those declines, huh? Good to know you are still around. I'll drop you an E-mail soon with some recent pix & please do the same. I bet the boys are getting big!
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
The most crucial advice I received was to make sure you have a thumb's width of space between your longest toe and the end of your shoe.

I never had foot problems until I started running longer than 6 miles. It turned out that my shoes were too small. (I wear a 7 in street shoes and a 9 in running shoes.) Your feet really swell during longer runs.

Also, get insoles and REPLACE them with the original ones your shoes came with. (I stress the "replace" because a friend inserted BOTH in her shoes and ended up with very tight shoes.)
 
Everything posted was good advice, but maybe you are doing too much too soon. Your body might be telling you that you are pushing too hard. I have read that if you are feeling this way, that you should decrease your mileage and see if you feel better. I was trainning for a 15K a while back and was soooo beat after my long runs that it literaly took me about a week to recover. I was running about 7 1/2 miles at the time. When I was done with my long run, all I wanted to do was sleep....for days. My legs ached all the time. I decided that I was doing too much, too fast and cut back and I started feeling better. Just my .02.

Kim
 
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