Long Distance Runners

[Codewiz]

I ran cross country in high school(10 years ago). I stopped running when I went to college. Now, I am looking to start training for a marathon.

When I ran in high school, I never ate properly. I ate lots of carbs and I am amazed at how successful I was regardless of my poor diet. I usually ran a 5K in about 16:40-17:00. During season my team would average around 8 or 9 miles everyday at a minimum of 7 minute mile pace.

Now onto my questions. Now that I am getting back into training, what does everyone do for their diet. I imagine that protein certainly couldn't hurt. How about things like creatine and other supplements? My everyday diet is already much better than it was in high school.

My goal is to eventually run the boston marathon. I am a long ways off, my first day of training was yesterday where I ran 2 miles at a slow 8 minute mile pace and that was pretty rough but my legs are even sore today so I am happy about that.

 

[InflatableBuddha]

Congrats on getting back into running. My diet was decent in university when I ran cross-country and track (3000/5000m), but I have modified it a bit since I am now running recreationally - I will get back to racing at some point.

I recommend to watch your hydration. Constantly drink water throughout the day, and lots after workouts, so you are always pissing clear. For runs over 90 min, carry some water. For shorter runs, you can usually get by without carrying water, unless its hot.

Also note that for longer runs, there is a risk of overhydrating, so you need to mix a little Gatorade/juice with your water, or have a gel pack - not just water. (The risk is usually for women running more than 4 hours at a time, but anyone running over 2 hours should be prepared)

I never took creatine or other supplements, except for a daily multivitamin. Runners do not need them. Take a multivitamin with iron (women should take supplemental iron especially) - you only need other vitamins if you have special health considerations, and have consulted your doctor.

For the most part, follow the Food Pyramid and balance all your food groups. Don't go hungry - eat small meals often and eat what your body is craving. Depending on your stature, you'll probably need 3000-5000 calories daily.

In particular:

Meat is a great source of protein - get your 3 daily servings, but keep the fat down. Eat a mix of lean beef (for iron), fish and poultry. Add nuts and beans wherever you can - salads, etc. Iron is one of the most important minerals you need as a marathoner. Eat eggs regularly. If you're vegetarian, go for veggie ground and various types of beans.

Eat lots of vegetables, especially dark green and orange. I am better at eating these than I used to be, and I can tell the difference in how I feel. Have a banana every day (post-run is a great time) and other fruits too.

Get your four dairy servings - soy milk if you need to. Low-fat products are good.

Carbs are important, but limit yourself to about 8-12 servings daily depending on your stature. Only eat whole wheat or multigrain products. Pasta twice a week and bread and bagels every day.

For snacking, stick to fruits, veggies, and nuts. And water; no soda. Sounds like we've both made the mistake of going crazy on carbs.



What's your cross-training routine? I've gotten into weight lifting in the last few months and I've put on some muscle. It has made hill running tremendously easier. I'm now 142 lbs, up from 129 when I was racing a couple years ago.

I was more focused on yoga when I was in school, so that's another good strength option.

 

[Codewiz]

I am 6'2" and I just dropped 30lbs to get to 190lbs by diet alone. I had a knee problem a year ago so I needed to drop the weight prior to starting my training.

My running weight in high school was 160lbs and I was extremely lean. I don't think I will get that lean again. I think 175-180 would be my idea weight for distance running considering my frame size.

I am already doing the multivitamin based on the fact that I was dieting heavily. At first I will not be doing much cross training. Once I start getting up to 5-6 miles, I will start hitting some weights.

I appreciate all the advice. My biggest concern starting was my knee but I just got checked out by my orthopedic specialist and he gave me the go ahead to start training again.

 

[InflatableBuddha]

Sounds like you're approaching this the right way. The cross-training can definitely wait until you're doing steady mileage.

Good luck!

 

[IGBT]

..I use fish oil caps. My runs are limited to 5 miles or less but fish oil gives me plenty of energy and necessary fatty acids.

 

[RaDragon]

InflatableBuddha has some great points! And it's good that you visited your orthepedic specialist, Codewiz.

One thing to keep in mind as well are your shoes, especially if you have had knee problems. Getting the wrong kind of running shoes might aggravate that. If you have a running store around your area and they can analyse your gait, I would recommend that you go there so that they can tell you what kind of running shoes you need to wear. Since you're training, I'd also recommend you have 2 pairs of running shoes -- especially when you're into the longer distances (13 miles and up). Just to alternate between them.

When exactly are you running Boston? Don't you need to qualify for it? I only ask cos if you're starting your training now, you might want to look for a race earlier so your body gets used to it again (and you don't burn out with training). Start with a half-marathon, if you feel like it, and don't forget to include a 5K and 10K race in-between your training. It just adds a bit of "excitement" to break the routine for your body.

Oh, and I created a Marathoners/Half-Marathoners thread here:
http://forums.anandtech.com/me...=2129144&enterthread=y

Best of luck with your training!

 

[Rustler]

400 miles for a pair of shoes then you can pitch them or wear them for casual wear.

 

[InflatableBuddha]

Originally posted by: Rustler
400 miles for a pair of shoes then you can pitch them or wear them for casual wear.

Actually, this is variable depending on your weight, running style and shoe type. Heavier runners break down shoes faster; lightweight "cushioned"/neutral shoes break down more quickly than motion-control shoes, "heavier" footfalls (check the tread) break down shoes faster, etc.

500 miles is closer to the average. Try this: grasp the shoe length-wise between your palms and push on the toebox to get it to bend backwards. If the front of the shoe bends backwards very easily, that's a good indication that the shoes are toast.

 

[sash1]

Originally posted by: InflatableBuddha

Originally posted by: Rustler
400 miles for a pair of shoes then you can pitch them or wear them for casual wear.

Actually, this is variable depending on your weight, running style and shoe type. Heavier runners break down shoes faster; lightweight "cushioned"/neutral shoes break down more quickly than motion-control shoes, "heavier" footfalls (check the tread) break down shoes faster, etc.

500 miles is closer to the average. Try this: grasp the shoe length-wise between your palms and push on the toebox to get it to bend backwards. If the front of the shoe bends backwards very easily, that's a good indication that the shoes are toast.

i recall my track coach in HS recommending new shoes every 300-500 miles. i got new shoes every season back in HS, which is what most of us did.

there are some variables, obviously. type of shoe, terrain you're running on, how your foot pronates, etc.

i only run two seasons now at Wake (don't do XC), less miles/week but seasons are longer so i still buy new shoes every season. always Asics, good support for my high arches.

 

[Codewiz]

I am planning to try and run the boston not this year but the following year. So I have just under a year to qualify for it.

My orthopedic doctor did not believe I needed any special shoes so I went with some asics nimbus 9 shoes. He did highly recommend that I get some superfeet insoles so I got some of those.