Fitness

The Easy Fix for a Faster Marathon

Some judgments Gatorade will not save you from hitting the wall of your next marathon . But eating the right amount of carbohydrates during the race can shave 5 percent of your time of arrival , a new Danish study says.

In the study, researchers had average or even the Copenhagen marathon pace during the race or to follow a specific nutritional strategies. The group followed the plan which consisted of two 20 grams carbohydrate eating energy gels before the race, a gel in 40 minutes and every 20 minutes after drinking the water and finished about 11 minutes faster than her arms runners itself .

When they zapped to replenish carbohydrate , riders who draw their fuel consumed less than 90 grams ( g ) of carbohydrates than those on strict diet during the race. This is a perception problem where riders get much less carbohydrates than they need , while running long distances , said author of the study Ernst Albin Hansen , Ph.D.

Do not think about eating on the go slow you down : Running hard for 60-75 minutes causes glycogen to provide energy for your body to burn, leaving you tired . Once your body begins to rely on fuel before you fat , it is difficult to recover. Hansen said runners need about 60 grams of carbohydrate per hour during a marathon charging what they are burned (although it may vary depending on fitness level ) .

You want to make sure your gas tank is not going very dry - in 15 miles ? Follow these tips from Brian , Ph.D., a certified running coach in Boulder , Colorado.

Gut Check

Practice with energy gels or chews (like Clif Shot BLOKS ) during your long training before the marathon if your gut tells how to deal with fuel runs. "There are so many options for what to take , try them in advance will help you see what works best ," says Hand.

Your fuel tank

About 2 to 4 hours before your race , your actions on carbohydrate with a breakfast you can easily digest. Think of staple foods such as oatmeal with sliced ​​banana , yogurt, a bagel with almond butter or orange juice.

plan ahead

"It is often easier for people to forget to push if they do not have a plan," said labor , so be prepared to nibble certain distance or time intervals . ( Ask your watch or phone beep to remind you ) . Start adding carbs in your system before you plant it takes time to absorb into your fuel system.

Prep Your support team

" They have friends or family in the strategic framework so that you do not have to carry any food or drink ," advises hand. If you are short solo or your kin lost in the crowd , know the advance where the aid stations on the course appear and what brand of gel Chew energy or they will , so you can try before time .