Keep on running – here’s howMarch 20, 2016
Whether it’s a half-marathon or an actual marathon you’re participating in, preparation is everything and long runs are the key to success. Everything longer than 1 h 30 mins qualifies as a long run and experienced runners can even complete a half-marathon in about that time. Clueless on how to best approach long runs? We asked nutritionist and triathlete Axel Dinse for his top tips:
“Long runs should be done within 65-70% of your maximum heart rate, that is to say start at an easy pace and keep track of your HR.”
Why it’s so important to schedule in long runs
+ improve fat burning ability during an extreme endurance performance
+ economise carbohydrate metabolism to keep energy levels consistent
+ prepare yourself mentally for really long runs and marathon-distances
Increase your performance levels by combining your training with the optimal nutrition plan
Try to train on an empty stomach but do drink 1-2 glasses of water (with lemon juice) beforehand. If you’re used to (black!) coffee and tolerate it well, go ahead and give yourself an extra fat-burning boost. You don’t like training on an empty stomach? Have half of a banana.
During your run: After about 1 hour you should consume liquid carbohydrates. Instead of sport gels, go for 2 tbsps. of organic rice syrup mixed with about 1/8 l of water for a healthy alternative.
After your run: drink plenty of water or a recovery drink, like ¼ l of almond drink mixed with 2 tbsps. of hemp or lupine flour and half of a banana. Muesli and porridge are also ideal to refuel and balance out nutrient levels after a long run.
Axel Dinse is a Vienna-based nutritionist at Urban Health Concept, an enthusiastic triathlete and yoga instructor