With Egypt’s first ever Aswan Marathon coming up next month on the 24th of February, it’s time to mark our calendars, put our running shoes on and start training! Whether you plan on participating in the full marathon, half marathon, or 10K, this February you will have the opportunity to Run The River Nile. Aswan42 is brought to you by The TriFactory and the Magdi Yacoub Heart Foundation.There’s also a 2K kids race for ages 10 and under, for the aspiring athletes!
Here’s how to prepare if you’re planning to join any of the upcoming marathons:
It’s just as important to strictly follow your rest days, as it is to follow your workout plan. Your body needs these days to recover, refuel and reenergize to keep it going through the training.
Try to keep your body well hydrated during the training process and all the days that lead up to the big run. Dehydration can cause you fatigue and muscle cramps, so make sure your body is always getting the amount of water it needs to function at it’s best.
What you eat during the weeks, days, and even hours prior to the marathon will have a huge impact on how well you perform. Your body needs specific nutrients to help fuel and sustain you through the training process, as well as the long-distance run. To get the best out of your body, follow our suggested nutrition tips as you prepare for the marathon. You should eat real whole foods and avoid anything that’s processed. For the best results, you should aim for a breakdown, as follows, to optimize your training and performance
- 30% Protein – Try to get around 30 percent of your caloric intake to be protein-rich foods whether it’s from meat, chicken, fish or beans.
- 50% Carbohydrate – Carbohydrates are the body’s main source of energy, so most of your calories should come from carbs to help give you adequate energy to fuel your training and your race. You can get your carbohydrates from sources such as whole grains, vegetables and fruits.
- 20% Fat – Fats are also essential for the body’s proper functioning. You should try to include nutrients that are rich in fat in your diet; these could be oils, nuts, nut butters or avocados.
Morning of Race
A good breakfast option for the day of the race should be around three hours prior to your race so you don’t feel heavy or weighted down during the run. Don’t experiment with new options; eat something that doesn’t make you feel heavy like oatmeal, peanut butter with whole wheat, or yogurt and banana. Avoid eating anything that is high in fat and opt for foods that are higher in carbohydrates to help you get enough fuel for your run.
During the Race
During the race itself, what you eat and drink will play an important role as your training itself. Hydration is key, it is recommended to drink water at every drink station but moderation is vital so try not to overdrink and upset your stomach. You should also aim to consume a carbohydrate snack every hour of the race, aim for snacks like bananas, dark chocolate, dates, sports drinks, dried fruits or energy bars.
It’s important to remember that the lead up to a long run dictates how you’ll be performing in the run, so having a big meal full of processed foods the night before can and will affect how your body acts during the run. Follow our tips, and get the best out of your body for your upcoming half-marathon!
It’s not too late to join Aswan’s first Marathon; you can register here and follow the 6-week plan to get yourself in the best shape for the run.
Photocredit : PopSugar