After running for a couple of years, you have finally decided to join a long marathon that would test your strength and endurance. Now, you want to make a personal record which will be your measure for succeeding long marathon events that you would join. Normally, a long marathon covers a distance of at least 10 miles. Commonly, the run would be at least 90 minutes so your stamina would be tested. The long marathon is just an element of the training for the full marathon which covers 26.2 miles. It is not just about physical strength but more of mental challenge since you need to push yourself a lot in a long marathon. Aside from mental and physical preparation, an important component of preparation for a long marathon is proper nutrition.
A long marathon involves sensible food choices since the body must be able to last the run by efficiently harnesing all the energy kept in the body. The body normally holds energy in the form of fat so once the body needs more power, glycogen is released to fuel the muscles. By training the body in a long marathon, the muscles are getting adapted to storing more glycogen. Thereby, it is crucial to learn how to properly nourish the body in a long run so you can endure the race.
A sustainable diet for a long marathon consists of carbohydrate rich food. This means consuming pasta or rice dishes that are rich in carbohydrates. A day or two before a long marathon, avoid consuming fatty foods. Also,stay away from strong or spicy foods that can make your stomach very upset during the long marathon thus affecting your performance. However, do not eat a lot especially the night before the run. Also, refrain from alcoholic beverages since they dehydrate the body which is bad for you.
Another way of enduring a long marathon is by taking a light snack during your station break. It would be helpful to take sports drinks or beverages that can replace electrolyte loss to keep you hydrated. If you are practicing for a long marathon, always do some carbo loading immediately after the exercise to prevent muscle fatigue.
Accomplishing a long marathon is feasible as long as you eat well.