It’s marathon season! Whether you’re gearing up for your first race or you’re a seasoned runner, proper preparation and recovery can make all the difference. We’ve gathered some essential tips to help you feel strong, stay injury-free, and – most importantly – enjoy your marathon experience!
01. BEFORE THE MARATHON:
- The night before, your meal should be balanced, with:
- 50% carbohydrates (e.g., pasta, rice)
- 25% protein (e.g., chicken, tofu)
- 25% vegetables
- Get a good night’s sleep and avoid alcohol
- On race morning:
- Start hydrating early
- 2-4 hours before: Eat a carbohydrate-rich meal (e.g., toast, bread).
- 1 hour before: have a light snack (e.g., a cereal bar or banana)
02. DURING THE MARATHON:
- Stay hydrated with water or an electrolyte solution
- For runs longer than 1 hour: consume carbohydrates every hour (e.g., energy gels or sports drinks)
03. AFTER THE MARATHON:
- Don’t stop abruptly. Cool down by walking for a few minutes
- Rehydrate gradually (water or electrolyte drinks)
- Within 30 minutes, eat a small recovery snack (e.g., chocolate milk, banana)
- Follow up with a protein-rich meal to support muscle recovery
- Consider magnesium supplements to help with muscle repair and prevent cramps
No matter the time or the distance – the most important thing is to enjoy the run!