FitSugar

6,000 Calories Per Day and Counting: Olympian Ryan Hall on What to Eat Before, During, and After a Marathon

Michele Foley — Tue, 15 Nov 2011 03:06:38 PST

At a recent brunch hosted by Nissan - Innovation for Endurance, I was able to sit down with one of its sponsored athletes, Olympic marathoner Ryan Hall. Ryan, who's currently training for the upcoming Olympic trials, shared with us that his current training consists of running 20 miles per day, five days a week! Curious to know what kind of diet fuels an endurance run, I asked Ryan what he thought an ideal meal plan was for anyone running a marathon or half-marathon. Check out what Ryan had to say, and see what foods Ryan eats during his training and the actual race.

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Mistakes Runners Make on Race Day

Jenny Sugar — Wed, 02 Nov 2011 11:38:43 PDT

Whether you're signed up for your town's Turkey Trot 5K or a much longer distance (like this weekend's NYC Marathon!), you don't want to do anything on the big day that might cause discomfort while running - or worse, an injury. To ensure your best race, here are mistakes to avoid on race day.

Wearing Something New
Train in your race-day outfit during the weeks leading up to the race. I'm talking everything from your undies to your sports bra and your wicking socks to your hat. You want to make sure that what you're wearing is comfortable, breathable, and won't cause any irritation. Be sure to practice longer training runs in this outfit; sneakers that feel great after three miles might cause painful blisters by mile 12.

Eating Too Much or Not Enough
Your nerves might have your stomach in knots, but don't skip out on your prerace fuel. A few hours before the race, eat a meal of familiar foods that are easily digestible. Avoid a meal that is laden in fat and sugar - it won't give you sustained energy and may also cause stomach cramps. Like your outfit, food is something you can play around with during training. Find a meal that works for you by testing it out before going on a big training run. Hydration is key too. Drink 14 to 20 ounces of fluid two to three hours before you run rather than chugging an entire Nalgene 10 minutes before. Make sure you stay hydrated throughout the race, too.

Continue reading for more tips on what not to do on race day.

Training Tips For Marathon Season

Fitness Magazine — Tue, 18 Oct 2011 04:08:46 PDT

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

An apple a day keeps the doctor away, right? Staying healthy and strong may not be quite that simple, but dietary supplement specialist Lori Bestervelt of NSF International has some simple tips for staying on top of your fitness game as marathon season approaches and the weather gets colder.

Stay consistent: If you’re planning on starting a new supplement, switching up your diet or even trying a new sports drink, be sure that you give your body time to adjust. "Trying something new on race day can literally be the kiss of death," according to Bestervelt. It's important to incorporate anything that you plan to do on race day into your regular training schedule well in advance so that you won’t be surprised by the way your body reacts to these changes.
Start popping a pill: Whether you’re training for the next big race or frequenting the gym for a spinning class, you need your vitamins! Bestervelt recommends getting a good daily multivitamin to maintain good health. Check your multi's label at fda.gov to make sure you're getting all the nutrients your body needs.

Keep reading for two more tips!

Have You Ever Run a Marathon?

FitSugar — Mon, 17 Oct 2011 11:08:25 PDT

This weekend, 20,000 women hit the streets of San Francisco to take part in the annual Nike Women's Marathon. The race is going on its eighth year, with benefits going toward the Leukemia and Lymphoma Society. A few of our very own Sugar staffers took part in this year's run, and we couldn't be more proud to see them cross the finish line!

Running 26.2 miles is nothing to scoff at, and finishing a marathon is a goal many runners set their sights toward. With marathon season in full swing, we're curious about how many of you have hit the 26.2-mile mark.

Photo courtesy of Nike

Beginner's Half Marathon Training Schedule

FitSugar — Sat, 15 Oct 2011 02:11:00 PDT

So you've run a few 5Ks and maybe have a 10K under your belt. Now you're ready to tackle your first half marathon. You'll need a training schedule to get your mileage up, but it's hard to find time to train when you have a full-time job, family, etc. So this schedule from About: Running is just what you need. It allows you to train moderately throughout the week, while working on your longer runs on Saturdays, when most people have free time.

Keep reading to see this basic 12-week training schedule.

How to Cross the Marathon Finish Line With a Smile on Your Face

Susi May — Tue, 04 Oct 2011 14:46:28 PDT

Trainer Paul Vincent has helped many actresses prepare to kick ass on the big screen at his Santa Monica gym, Training Adventures, but he's also into fitness for life. A seasoned Ironman triathlete, Paul has also paced more than a few starlets in their inaugural marathons. And these gals have been smiling as they glided across the finish line - a noble goal for any first timer.

But let's not get ahead of ourselves - let's start at the beginning. Paul recommends being comfortable running 15 miles weekly before embarking on your marathon training. Not wanting to deter any running enthusiast, he adds that starting with a base mileage of zero means "you will need a little bit longer to build up that first phase" of whatever program you choose to follow. Be smart and don't jump into high-mileage weeks quickly!

Regardless of your training schedule, enjoying the experience is the most important thing you can do for a successful finish. "This may sound silly but for first timers, it is easy to get lost in counting miles, researching routes, preparing training day snacks, and everything else that goes into training," says Paul. "Sometimes you need to sit back to really understand what you have taken on and how incredible that is." He adds that the training is part of the journey, so enjoy the solitude of your long runs and the order training to tackle such a long distance can bring to your life.

Learn Paul's three main tips and advice on injury prevention when you keep on reading.

Interview With an Ultramarathoner: What It Takes to Run More Than a Marathon

Jenny Sugar — Tue, 26 Jul 2011 01:26:41 PDT

I run a few times a week, about 10 to 12 miles total, but I wouldn't consider myself a runner, especially not after interviewing Deanna Stoppler, an ultramarathoner. At 32 she has completed dozens of marathons and a handful of ultras - races that are longer than the typical 26.2 marathon distance. If you ever wondered what it takes to run such extreme distances, or why a person ~~in their right mind~~ would ever want to do it in the first place, check out this amazing interview.

FitSugar: How many miles long were the ultras you've completed and how long does it typically take a woman to complete?
Deanna Stoppler: I have completed ultras from 40 and 50 miles to 100 km (62.14 miles). I have not completed a 100-miler yet. It really depends on the course, weather, and fitness level, but I'd say plan to be out anywhere from six to 24 hours (100-miler) or more.

FS: How did you get into this type of racing?
DS: I started out as a marathoner. When I read Dean Karnazes book Ultramarathon Man, I knew that trying an ultra was the next step for me. He started completely out of shape and has gone on to complete extraordinary feats.

FS: How do you train for this type of race? What other types of exercise or cross training do you do to complement your running?
DS: The main thing is to run back to back long runs, usually on a Friday-Saturday or Saturday-Sunday schedule, increasing distance over time and tapering a couple of weeks before the race. I avoid running on pavement as much as possible. I do sit-ups and push-ups every night, and when I have time, I try to do core exercises with an exercise ball. I used to stretch but I don't do that anymore. It seemed to make me more sore the next day. I also use a Tiger Tail roll bar when certain muscles get tight.

FS: How do you keep going for that long? What techniques do you have when you feel like you want to stop?
DS: I try to start out slow because everyone runs like bats out of hell at first. I stay near the back and slowly work my way up. I don't sprint in ultras, although, in one race I did run faster for the last three miles because I didn't have a flashlight and didn't want to get caught in the dark. I continue to ingest calories even when my body says not too (digestion slows when you exert that much energy). I do math in my head for hours on end! Mostly it's math about the next time that I need to take a GU shot, ingest S-caps (electrolyte tabs), and fill my water. I try to think about how awesome it is that I'm doing this and that it's only one day out of my entire life.

Continue reading to find out what ultramarathoners do about going to the bathroom.

You Crossed the Finish Line! Here's What to Do Next

Heather Dale — Wed, 11 May 2011 14:06:39 PDT

The moments after a race are just important as the training leading up to the race and the miles logged during. Marathons are extremely demanding physically, which is why the first few hours after a marathon are crucial for muscle recovery and repair. Proper pre-marathon training is also key, as it will help prepare your body for the marathon, and help it to recover faster. Now that you've set your sights on a specific marathon, here are some tips to help you during the moments after crossing the finish line.

Walk it out. Right after a marathon, you should continue to move to help reduce any stiffness. If you were in a full (not half) marathon, walking for at least a mile should be sufficient - even if that means walking back to your car. Walking keeps your blood circulating to help repair damaged muscle tissue.

Here are some more tips.

Get Fit For 2011: Challenge #3 -Training For Races

Fit Community — Fri, 28 Jan 2011 01:00:01 PST

FitSugar reader kpolacek shared this picture of her finishing a marathon for the photo challenge of our Get Fit For 2011 giveaway.

I never thought I would say this but I am a runner. I remember when I first started training for 5Ks and thought it was just impossible to run any more than three miles. But this month, I proved myself wrong. I completed my training and finished my first marathon. The 2011 Walt Disney World Marathon. It was an amazing experiencing running 26.2 miles. I could have never imagined it was possible. I even had a "what am I doing?" freak out at the beginning of the race to prove it. However, I made it, and in a respectable time.

That's me in the pink with my arms in the air. Woo Hoo!

Now, instead of taking time off from running to relax and rest, I am training again. I have set a new goal for myself. I am running the Gasparilla Distance Classic Michelob Ultra Challenge. This means I will be running all four races during the running classic weekend. So Saturday is a 15K and 5K. Then Sunday is a Half Marathon and 8K. It is a unique challenge, but I figure I will never be in better running shape then I am now. So why not? What doesn't hurt you, makes you stronger.

Be sure to post a photo of your fitness life in our Get Fit For 2011 group to enter our weekly giveaway of a $100 Nike gift card and a chance to win our grand prize - a four-day fitness boot camp in LA! Use the camera on your phone to photograph contents of your gym bag, your home gym, your workout DVD collection, your fave workout wear, or an incredible view from your last bike ride.

A Reader Asks: I Ran a Half Marathon, Now What?

Fit Community — Sat, 15 Jan 2011 03:05:29 PST

FitSugar reader PureGrace just finished her first half marathon and needs advice on how to train for the next one. She asked this question in our RunningSugar community group. Share your advice in the comments section below.

I had been training for over nine months for my first half marathon, and I completed the Disney World Half Marathon this past weekend. I'm trying to figure out another half marathon to run, but once I decide, what comes next?

Do I start my training from scratch again? (I started with Couch to 5K.) Or do I keep up the final week training schedule from my half marathon training?

I'm also thinking about joining Team in Training, or taking a running course to get some professional advice. Any suggestions?

- Katie, aka "Nowhere to Run To"

Have a burning running or health-related question? Then join our RunningSugar Community group or FitSugar Q and A group and ask the community for help.

Source: Flickr User lululemon athletica