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.”
Keep on running
Why it’s so important to schedule in long runs
+ improve fat burning ability during an extreme endurance performance
+ economize 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.
Nutritionist Mag. Axel Dinse
Axel Dinse is a Vienna-based nutritionist at Urban Health Concept, an enthusiastic triathlete and yoga instructor
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