What you need to run a marathon successfully

Dubai - To maintain proper hydration while training and exercising, it is recommended to follow a hydration routine before, during and after exercise.

Are you considering taking on a marathon? (The upcoming one is the 2017 Dubai Standard Chartered Marathon this month). Even though it is a unique mental and physical endeavour, marathon training is an exceptionally exhilarating experience, and you need to be prepared.
While training is very important; one aspect that can easily be overlooked when focusing so hard on the physical activity is the right nutrition. While it is important to maintain an overall healthy lifestyle, here, Kellogg's Middle East expert nutritionist, Basma Attia, gives her nutritional tips for effective marathon training.
"Something as simple as drinking water is easy to neglect, but hydrating yourself is one of the most important factors to keep you healthy throughout the training process. Especially in the UAE, where the heat and humidity are unbearable at times, drinking water prevents dehydration, regulates body temperature and lubricates your joints."
According to the American College of Sports Medicine, to maintain proper hydration while training and exercising, it is recommended to follow a hydration routine before, during and after exercise.
Attia said: "As a general rule of thumb, the food plan for someone who is training should be rich in proteins and carbohydrates. Proteins are very important because they are a part of every cell and tissue in our bodies, including our muscles. Proteins rebuild and repair muscles, and also make the right amino acids your muscles need."
The American College of Sports Medicine recommends that a person who is training for a running event should eat between 1.2 to1.7gm of protein per kilogramme of body weight per day. saman@khaleejtimes.com

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