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Marathon Check List

Four steps to perfect marathon fueling

By Kim Mueller, M.S., R.D.

For Active.com

February 09, 2006

New Year's resolutions have been set and many are embarking on their first marathon training program as a result. In order to maximize performance, it's essential to fuel yourself properly during training and racing, especially when runs are prolonged (90 minutes or more).

As a nutritionist, I've found that many runners tend to overestimate how much they need, causing them to overeat during the day and gain unwanted weight during the season. And eating too much during training can trigger a multitude of stomach issues (e.g., nausea, diarrhea, vomiting, side stitches, sloshing) and ultimately hinder your performance.

Below is a step-by-step guide to help you determine your total calorie needs during training runs, and your target calorie replacement needs based on your race pace. Happy running trails!

Determining your total calorie needs

Step 1: Determine running calorie expenditure per mile

0.63 x body weight (pounds)

Step 2: Determine goal race pace or how many miles per hour you'll cover

Example: An eight-minute miler will cover 7.5 miles/hour

Step 3: Calculate hourly expenditure based on goal race pace

Example: An eight-minute miler would multiply 7.5 by the figure from step 1.

Step 4: Determine hourly calorie replacement needs

0.3 x the figure from step 3 (Note: Research shows runners can physically absorb about 30 percent of what they expend.)

Sample case study

John is a 200-pound marathoner preparing for the Rock 'n' Roll Arizona Marathon with a goal of breaking the three-hour mark. He's had issues with premature muscle fatigue and cramping during previous marathons, which has led him to seek nutritional advice for race-day fueling. We used the guidelines specified above to help calculate and devise the perfect nutrition plan for his needs.

Step 1: John's calorie burn each mile:

0.63 x 200 lbs = 126 calories/mile

Step 2: John's goal marathon pace:

John's goal marathon pace to break three hours is 6:50 per mile, which means he'll be running 8.78 miles per hour.

Step 3: John's hourly expenditure based on his goal marathon pace:

8.78 miles per hour x 126 calories per mile = 1,106 calories burned per hour

Step 4: Goal calorie replacement after 60-90 minutes of racing:

0.3 x 1,106 calories = 331 calories/hour

Step 5: John's calorie replacement:

The first 90 minutes of the marathon, John plans to use the course-provided water at aid stations to maintain hydration. After 90 minutes, John's goal is to consume approxiamtely 330 calories per hour until he finishes, which means he'll need approximately 500 calories.

In order to simplify his nutrition, John customized his sports drink through a company called InfinIT Nutrition (www.infinitnutrition.com). Each serving of his sports drink contains 160 calories, 40 grams of carbohydrate, 375 mg. sodium, 110 mg. potassium, 30 mg. magnesium and 15 mg. of calcium.

John will carry three heaping servings of his InfinIT in a large gel flask topped off with water. He'll take shots of the concentrate every 10 minutes along with course-provided water so that he'll consume two servings between 1:30 and 2:30 and the final serving between 2:30 and the finish line.

Kim Mueller, M.S., R.D., is a competitive endurance athlete who provides nutritional counseling and meal planning to athletes all around the world. For more information on her services, go to www.kbnutrition.com, or contact her at kim@kbnutrition.com.

The Couch-to-5K Running Plan
This beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.

By Josh Clark
Posted Wednesday, 25 October, 2006, Cool Running

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.

A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.

Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions.

The Cool Running Couch to 5K program is now available for download in Active Trainer. It's the same program that has helped thousands of runners across the finish-line, published to your personal online training calendar. Active Trainer allows you to log your progress against the program. Try the program today!

Couch to 5K Plan

Running Clinic

Canyon Bicycle Draper/Wasatch Running Center Triathlon Team member Johanna Nielsen is putting on a free running camp. Information basics about the camp are below along with her bio. This would be a great opportunity to take advantage of her experience, expertise, and knowledge.

Please R.S.V.P to Johanna if you will do one or both of the two Saturday camps so she be anticipate participation. She will put forth a lot of planning so needs to know how many people will be attending. This is open anyone wanting to improve running so invite friends if you like.

Johanna's email- Johanna.Nielsen@gt.com

• Dates: 2 May @ 7 am, and another a couple weeks later

• Location – Alta HS Track

• Track workout – will include workouts for three levels – beginner, intermediate and advanced

• After the workout, while we are stretching, I will discuss proper nutrition for training runs and triathlons. Suggested workouts for improving your run split in triathlons.

• running background – competed on the Track and Cross Country Teams in the 1500m – 10k. Ran for New Balance for a couple years after college and now just runs for fun.

• Personal Records

• Marathon 2:43

• 10K: 34:15

• 5K: 16:45

• Half Ironman split generally a 1:26

Organized training groups, such as the Salt Lake Fit, Salt Lake City Track Club, Loco Motion Running Club, Desert Sharks Tri Club, Triple Threat Tri Club, and Team in Training, receive a 10% discount* along with the Treehouse and Lifetime fitness clubs.

Join the Wasatch Running Club and get *15% off all regularly priced products. WR Club members also get sale prices a day early and 20% off WRC branded apparel.

*no additional discounts apply to sale items.