Marathon training takes time and commitment. If you are asking your body to do this type of training, you must fuel it well. Here are 5 things you should do NOW before you step on the starting line.
1. Increase your fuel to cover your training
Every day, you need to cover for what you run. This is not just during the run (though that is important too), but at meals and snacks outside of your runs as well. Many runners do not eat enough to cover for their training, which makes it hard for the body to recover and prepare for the next run. This can lead to injuries or illness during training. A rule of thumb is that you burn about 100 kcal per mile you run. Add this number to a base of 1500-1800 kcal daily for metabolic functions and daily activities outside of running. This is the total you should be eating each day.
With tomato season in full swing, garden tomatoes are available in abundance. Tomatoes are a fantastic source of:
-fiber: helps to lower cholesterol and improve heart health as well as keep athletes full and regular
-lycopene: an antioxidant that can help athletes recovery after workouts
-zeaxanthin: helps protect and improve eye health
Here are 6 delicious ways to use your tomatoes this year:
1. Make Caprese Salad
Caprese salad is a wonderfully easy and fresh salad that can be made fast. To make: combine any type of tomato you have (chop up if using a large tomato vs. a cherry variety), fresh basil leaves (chopped) and mozarella cheese (baby mozzarella works best but can also be good old regular mozzarella; slide into small sqaures). Place in a bowl and drizzle with balsamic vinegar. If you like, you can also drizzle with olive oil. Serve immediately.