So, you've decided to run a marathon! You've done your research, found the event you want to do, and made sure that you're in good enough shape and have enough time to train for it. But before finalizing your training plan, here are some myths that you should know about and avoid so that your marathon experience will be a fun one:

Myth #1 - Nutrition isn't a Big Deal

For optimum performance on the day of your marathon, runners need to take in a lot of proteins and carbohydrates to support their level of activity. Protein aids with:

• Tissue repair
• Injury prevention
• Immune function
• Production of oxygen carrying red blood cells.

Whereas carbohydrates aid with keeping energy levels high and preventing blood sugars from dropping. A runner's diet greatly influences how the body is fuelled for a run and what nutrient resources are available will then help recover the body after a run.

Myth #2 - You can run faster on a Keto diet

The belief that the keto diet boosts your performance bytraining your body to become a steady-state machine, running at a comfortable pace for hours without getting fatigued is simply a myth. Ketosis can cause an imbalance in your energy metabolisms, causing:

• Fatigue
• Headache
• And an upset stomach

All of which can affect your overall training schedule. Abandoning carbohydrates will only cause you to experience lower energy levels, reducing running speed and a difficulty in undertaking high-intensity exercise. Ketosis: not suitable for runners!

 

Myth #3 -  Drink as much water as you can

NO! Over-hydration cancause blood sodium concentration levels to fall below normal which can overwhelm your kidneys, which then can't remove the excess water. Cells start to absorb the water, leading to swelling in the body and the condition Exercise-Associated Hyponatremia. In 2001, an “Advisory Statement on Fluid Replacement During Marathon Running” was written by Dr Noakes, and he recommended marathoners to drink 400 to 800 mls/hour (800 being the upper end of the scale for warmer climates). There will be plenty stations on course, giving you ample opportunity to consume this during your marathon.

 

 

When we look at the facts about training for a Marathon, we can see that there are many misconceptions about it. It takes time to train for this race and you need to know what you’re doing in order to do it right.

To Takeaway:

Don't let these myths get in the way of your running goals! There's lots of information out there that may be confusing or misleading. It's important to remember that running times vary depending on who is doing them and where they're running (whether it’s flat or hilly). If you want the best chance at success with your marathon training plan, make sure you have personalised advice from an expert who knows how best approach each situation based on your individual needs and goals.