FAQ Fitness Podcast
About This Show
Parker Lennon and Chuck Stach talk about fitness, performance, diet, exercise, and the scientific evidence that backs the claims.
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Most Recent Episode
Everything you need to know about Marathon training
Parker and Chuck gather a round table of experienced Marathon runners to discuss the most important things you need to know going into your first race. Featuring: Christina Martin @xtina_m_martin USF D1 cross country alumni, Kara Jaggers former cross country runner/ marathon competitor, Pat Lennon 10 x Ironman finisher and marathon competitor.
- Picking a race in an environment you haven’t trained for
- Not training/breaking in your race shoes
- Don’t wear new things, should be broken in
- Not Hydrating properly
- Too much/ too little milage
- Bad race day pacing
- Too much LSD (long slow distance)
- GLIDE/ Tape the nips
- Moister wicking socks
The biggest question most beginning and also experience marathoners have is: How long should my training runs be and how many times per week should I run?
- gradually increase the overall weekly distance until 2-3 weeks before the marathon
- Include two long run spread across the week perhaps one mid week and the other on the weekends
- Include one day of faster running
- Fartlek, hills, sprint intervals, mile repeats
- Try to run six days per week
- The runs between your long runs don't need to be any longer than 3-6 miles
- Rest days are extremely important!
1. Work the antagonists: Deadlift variations, upper back, lats
2. Strengthen the hips and glutes: ABduction, ADduction, lateral stability
3. Unilateral Movements: lunges, pistol squats, single leg press
4. Core: Essential in Breathing, transverse rotation, and running posture.
- avoid empty calories, focus on foods that give you the most nutrients per calorie.
- Include good sources a whole grains and starches like: brown rice, quinoa, sweet potatoes, oatmeal, barley, and millet
- Include good sources of proteins including fish, chicken, turkey, eggs, beans, and occasionally red meat.
- Don't forget your fats! Zack Bitter the 100 mile, 12 hour, and 200k American record holder is ketogenic.
- Try to consume more healthy fats from avocados, nuts, olive oil, coconut oil
It is probably most important to mention that in a weight bearing exercise like running your stomach is juggled around and you may experience gastrointestinal symptoms (stomach and gut upsets).
- Reduce fat and fiber intake
- Ensure adequate hydration
- Try a liquid meal instead
- Be careful with your caffeine intake
The goal of carbohydrate loading is to s