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Impact marathon training (Read 2144 times)
Gerrit-Jan Linker
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Impact marathon training
27.02.09 at 11:52:50
 
Impact marathon training
 
Marathon training has an impact on your body. With the increased ability to perform and to train the following aspects should be considered:
 
Food:
For each extra kilometer training an additional 60kcal should be eaten.
Eat within 2 hours after the training as within this period the extra calories will be stored as glycogen in the muscles.  
Take 65% carbs, 25% fat and 10% protein.
 
Example:  
If a normal week program is 30km and when the marathon program requires 60km of training an additional 1800kcal should be taken in per week.
 
Drink:
Drink every hour a glas of water.  
Drink during meals.
Avoid coffee, thee and alcohol as they have a dehydrating effect.
 
Sleep:
For each extra 10km in the training program per week you need 15min extra sleep per day.
 
Example:
If a normal week program is 3 hours and when the marathon program requires 6 hours of training an extra 45 min of sleep should be taken.
 
Immunesystem
Marathontraining has an impact on the immunesystem in the sense that there is a higher risk on infectiondiseases.
 
Source:
http://www.runnersweb.nl/Training/Marathon/Immuunsysteem.htm
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« Last Edit: 27.02.09 at 13:01:52 by Gerrit-Jan Linker »  

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