After completing my marathon this spring, I decided it was time to run again this fall — and I’m aiming to beat my time!
Let me take you through what my summer marathon training routine looks like, along with how I fuel and recover from it.
As I highlight refueling and recovery routines, I’ve partnered with the Canadian Beverage Association (CBA) to demonstrate the role 100% juice plays in my diet for Juicing Celebration Month. 100% juice is great fuel and restorative for my workouts because of its natural sugar content (fastest fuel), electrolytes, and water content – more on that in a moment.
Let me start by explaining the training routine:
My training will consist of about five days of practice each week, with two rest days. The exercise will consist of:
Weekly Long Run
Weekly long runs are key to building endurance. I will do it on Saturday most weekends. I do this run at a slower pace, as I work on slowly building my distance back up. I would increase this distance by no more than 10% weekly.
Easy Recovery Running
I will do this run about twice a week. The goal is for my body to get used to running on tired legs. It would be after my long runs and after a week of speed training. They will also help speed up my recovery from the process.
Speedwork is actually one of the most important parts of marathon training (besides resistance and strength training of course). It takes you out of your comfort zone, forces you to run at a more efficient form, teaches you the tools of recovery, and prepares you for the adrenaline rush you’ll experience on race day. If you always train at the same pace, you can’t expect a different race. Speed training also helps increase your VO2 max, or how efficiently your body uses oxygen. The more oxygen you can consume and properly use during your run, the longer you can maintain your pace.
I will do about two interval/speedwork sessions during marathon training.
Personally, this is what I had to work on. Strength training doesn’t come naturally to me. However, running faster requires stronger muscles. Your legs, hips and core muscles all need to be strong to propel you forward with more force with each step. I combine two strength training sessions a week via videos from Youtube or the Pelaton app. My preference is to use body weight or light weight strength training.
Fueling properly is just as important as doing the right workout. Especially in the warm summer months, when your body is working extra hard during workouts.
I’ll be doing sprints quickly, but I need to have fuel in my body during long distance and speed running training. I also carry fuel during my long journeys. The perfect pre-run and during-run fuel is 100% juice. Let me explain why.
100% juice contains only natural sugar from fruit. The sugar content in one 250 ml glass of orange juice is almost the same as two medium-sized oranges. I prefer drinking juice before a long run vs eating whole fruit, because I don’t need fiber before a run. Consuming fiber before a run can slow down the speed at which our bodies can absorb it or use sugar as fuel. Too much fiber can also cause gastrointestinal cramping – which is undesirable in the long term.
During the long summers, I love making my own electrolyte drink with 100% fruit juice. 100% fruit juice is a great source of essential nutrients and phytonutrients. In fact, those who drank 100% fruit juice had a better quality diet than people who didn’t! People who drink fruit juice have higher intakes of vitamins A, C, folate and magnesium. The 100% fruit juice electrolyte drink will replace the minerals lost in sweat and also provide the hydration needed during your run.
My favorite homemade sports drinks are below. Just mix everything and store in a pitcher.
- 2 cups of 100% juice (my choice is Orange Juice)
- 2 glasses of cold water
- 2 lemons, squeezed
- ¼ tsp salt
- 1 tsp magnesium citrate
Right after my long commute, it’s important to refuel within half an hour – I usually make a smoothie on the way home with (you guessed it) 100% fruit juice, a banana and a little protein powder. I’ll then have a full meal an hour or two later with carbs, vegetables, and protein.
There you have it – my summer workout and fueling routine! Thanks again to the Canadian Beverage Association for working with me to bring you this post. I hope this provides some information on how 100% fruit juices can be part of and enhance your healthy diet.