Post workout management is important because a proper recovery is necessary for good performance in later trainings.
In summertime we have to re-introduce the lost liquids, in 60 minutes of running liter of water is lost and it has to be promptly replenished with the addition of mineral salts (especially magnesium and potassium) and fast sugars, such as those contained in fresh seasonal fruit.
Recovery after intense training also includes the reparation of the muscular structure stressed, this happens thanks to the integration with essential amino acids, those that our body does not produce and must introduce only with the diet.
Talking about recovery means the timing of taking specific products too. You need to replenish the substance needed to the body to quickly return to the best state of form and to face new challenges. This time space is the so-called "anabolic window", the 30 minutes after the end of the activity, the most important phase of the athlete’s training program, the body’s muscle-building.
The famous long run before the half marathon race...it is about an 18 km training that is necessary to adapt the muscles and the mental challenge to prolonged and constant effort. the key to successful half marathon training is consistently putting in enough weekly mileage to get your body accustomed to running for long periods of time
Take the right pace: the beginner will do it slower than the most experienced runner.
Plan your long-distance run like it will be the race day: same breakfast, starting time and nutritional strategy during the training, organize the road to have fountains to mimic the refreshments, or bring a bottle with water, in case there are no fountains during the route.
About 10-15 minutes before starting take a Prestart Shot and at mid-race a gel, preferably the same type that will be used during the race.
At the end of the workout replenish fluids: water or a fruit juice and eventually add the mineral salts (magnesium, potassium, and sodium) and amino acids, essentials for increasing endurance and muscle recovery.
The preparation for the half marathon includes training at different intensity and distance, tempo run fartlek and speed workout once a week, speed exercises are designed to help you move faster, if you are on of the experienced runners: individuals who compete regularly in 5K, 10K.
Your reps need to be run at speeds that are faster than race pace. You will run them over a short distance, have a rest and then go again. You will do this several times over. By getting your body used to running at this faster pace, your race pace will feel easy when the gun goes off and so you will be able to increase the pace as the race goes on or even start more quickly.
To get ready for this type of training the advice is to take a light snack 3 hours before starting and add 2 or 3 tablets of creatine 1g during the carbohydrate-rich snack.
Drink water with high mineral content, especially now that it starts to get hot, you need to be well hydrated before training and eventually bring a bottle of water, to take a sip between the reps.
Breakfast is the most delicate moment for managing a good training or a good race when you train in the morning.
Starting with an empty stomach and nutrients in circulation, allows the muscles to face the work they will face, thus avoiding all those problems related to digestion, ranging from cramps to various pains between liver and spleen.
Gastric emptying time is different from person to person, but in general we can consider about two and a half hours (three for those who are slower digesting and more sensitive) as the necessary time between breakfast and training.
The options to choose from for an energetic and balanced breakfast are:
- Ham and white bread, with coffee or green tea
- Rusks and jam or honey, added with coconut oil, with coffee or green tea
- Rice cake without milk and dairy products, with coffee or green tea
Coffee and green tea are recommended as soft and diluted drinks, this ensures a double effect: reduction of irritation at the gastric level and liquid recovery of lost fluids during the night through breathing.
If you choose an espresso instead of tea or American coffee, is better to drink a plenty glass of mineral water to maintain a good hydrating balance before starting.
To support long efforts, more of 2 hours of training, is better to dissolve maltodextrins powder in water, as an extra shot of energy before running.
Doc. Annalisa Faè
The body can adapt to anything, from physical exertion to climate…on his own time.
Running in the heat is initially difficult, the organism needs time to get used and adapting the running rhythm. The average time foe the heat adaptation is 14 days: at the beginning you will sweat a lot, then less until the balance point, when you will be ready for quality workouts.
Sweating means losing water, sodium, magnesium and potassium, electrolytes that must be reintegrated at the end of the training, with a balanced saline solution: the advice is to drink about 500/1000ml after the running session.
The simplest method to calculate the amount of water lost is to weight yourself before running and immediately after, the difference between pre and post is the amount of water lost.
The management of hydration during training needs more organization, search for routes with fountains or run with the bottle holder could help to drink during more than 10 km runs, considering intervals that are similar to the race.
Among all the minerals that are lost with sweating sodium is the one that is lost in greater quantity and is the most important to be reintegrated as it regulates numerous functions of the organism, it could be reintegrated with recovery mix immediately after training and trough normal nutrition, for example adding table salt to dishes.
Doc. Annalisa Faè
New goals on the air, it is time to start again (for some athletes continue) to train seriously, maybe the physical shape is not that of a year ago. For someone the forced sedentariness and the work at home, with the pantry too close, led to accumulate a bit of fat.
Some useful advice to manage meals during this first period:
- Start your meal with plenty of raw vegetables
- Avoid crackers and other bread substitutes during main meals
- Eat pasta at lunch, only on training days
- During the rest days, prefer proteins (white meat, ham, lean fish, pulses) in both meals, always accompanied by abundant vegetables
- Make 2 snacks a day, one mid-morning and one mid-afternoon, with fresh fruit and nuts (walnuts, almonds, cashews)
- Have a protein rich breakfast, instead of sugars rich one, for example wholemeal biscuits with ricotta cheese and jam or with a protein chocolate spread
In conclusion, the most important thing to feel good is to start running regularly and without overdoing, eating properly until returning to an excellent condition, after that increase the intensity of training and the daily calorie intake.