Not Increasing Nutritional Intake For Recovery
When training for the marathon, you’ll likely be running more mileage, harder workouts, and grueling long runs. All this training means you have to focus even more on recovery, which means increasing your calorie intake.
Most runners forget to monitor their calories-in versus their calories-out as they increase their mileage and training intensity. They keep eating the same foods and same proportions as usual (sometimes purposefully to try and lose weight).
As a result, the body does not have the fuel and nutrients it needs to recover. You start to become tired all the time, lack energy for training, and struggle to recover between workouts.
What To Do
First, determine how many calories you’re burning throughout the day (including your running mileage) and compare this to how many calories you’re taking in (count the calories in all the food you eat for a typical day). I am positive your calorie intake will be much lower than you expected — unless you eat a lot of junk food, in which case only add up the “healthy” calories to determine how many calories are going towards optimal recovery.
Next, since you’re focused on optimal recovery, add an extra 300-500 calories to your total calorie expenditure to guarantee you’re getting the calories and nutrients you need. Make sure these additional calories come from lean sources of protein and nutrient dense fruits and vegetables, not junk foods.
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