“Miles better” – how to get active, eat well and train for a 10k.
Next in our “Miles Better” blogs, is how to fuel your training, from ABL Health, our Community Health and Wellbeing Partner.
As beneficial as exercise is for the body, if it’s not being backed up with a well-balanced diet, your overall fitness won’t reach its full potential.
Its common sense that certain foods are not good for us – sweets, sugary treats and foods in high saturated fat to name just a few. However, that isn’t to say that all sugars and fats are bad for you. Some sugars and fats, like the ones found in certain fruits and fish are needed in our diet.
But, what you consume depends entirely on the fitness regimen you’re following;
Are you training for a 10k? Trying to lose weight? Are you trying to gain muscle? Are you trying to increase fitness? Perhaps a combination?
First you need to establish your goal which will then help you make decisions about the foods you eat between training.
For example, if you’re in for a long run, a medium-to-light carbohydrate meal a couple of hours before will encourage a slow release of energy, keeping you going for longer.
Eating the right foods is important and once you get into the swing of things, it will encourage you on your fitness journey.
The repetitive nature of a controlled diet can be a hard work but always remember your end goal and don’t look at your food plans as a ‘diet’, but a lifestyle change for the better.
Here are a few hints and tips on why eating the right foods is important for your fitness goals;
Eating the wrong foods whilst training won’t give you the vitamins and minerals you need. When you run, the stress on your body lowers your immune system, so it’s important you have the right vitamins and minerals in your body to improve your immune system. They help you to recover after a run.
Vitamin C (chili peppers, citrus fruits, and sprouts) is good for your health; potassium (bananas, broccoli, sweet potato) is good for building energy and makes you feel good.
High in fat foods will not give you the right kind of energy – you’ll be left feeling sluggish and asking your body to work harder to break down them down. If the digestive system has to work more than it should, you’re asking your body to do too many things!
When you finish a run, you need to replenish your glycogen and you need carbs to do that (average 20-30g). You also need at least 20g of protein to aid your body’s recovery.
ABL Health runs a variety of free healthy lifestyle programmes where you can learn more about improving your health and wellbeing. Visit their website and by choosing a location, you can see whats available in your area.
Struggling with your Spring marathon training?
If the answer is yes then this might make you feel better. We dusted off this article from The Telegraph to reassure you that you're not alone - bit.ly/2IiI82Fpic.twitter.com/DlL3GbvhlV