I am training for a marathon and every time I start to get into the higher mileage within a couple days I start to get sick. I know it is just the extra strain on my body that causes me to weaken. What are some diet or products to help refuel my body when I train hard? Should I have one week where I focus on mileage and another weak to help in strength training to help break it up?
You’ll want to do a mix of Running for distance, Strength and High Intensity Interval Training (HITT) training within that same week…. as well as a light workout and a rest day. Make sure you are eating as much Whole natural foods as possible. Stay away from packaged foods, for optimal nutrition. And make sure you are getting at least 6 to 8 hours of sleep a night.
Hello Valorie Williams,
How long a marathon are you training for?
Your body is trying to tell you something. Do you think it could be something that you may need to talk to your doctor?
Otherwise, you may do better to increase your mileage at a slower rate. If this is a running marathon, do strength once or twice a week, and the running five days a week. Make sure you have a rest day. Have you checked your morning RHR to make sure you aren’t overtraining?
Is the weather changing?
Make sure to eat as healthy as possible; stearing clear of chemicals.
Good luck to you.
Depends on your goals, age, gender, height/weight and numerous other factors. Usually for marathon recovery people need to shoot for quality over quantity.
Look for what gives you the best nutrients. Loads of water too.
After said marathon you can usually be a little bit more forgiving on cheat meals/ additional caloric intake.
There’s been a lot of recent research about the use of Vitamin D to aid in recovery, as well as additional vitamin C to ward off illness.
Here is a link to a study regarding muscle recovery and vitamin D: http://www.prnewswire.com/news-releases/usana-releases-new-research-on-v…
Just as your marathon plan should include planned increases in milage, intensity and strength training. It should also include a plan for rest, recovery and nutrition for both training and recovery.