The Intertrust Marathon team held its third Inspiring Performance session at the Westin on Oct. 12, with speakers Andrea Hill, a nutritionist, and Beth Cook and Dwain McGuinness from Cayman Physiotherapy. They provided information for athletes, particularly those taking part in the Intertrust Cayman Islands Marathon on Dec. 4.
Ms. Hill provided comprehensive advice for effective marathon nutrition planning. According to a press release, highlights included:
- Knowing your calorie budget and macronutrient ranges
- Female runners (non-dieting): 2,400-2,800 calories/day
- Female runners (dieting): 2,000-2,400 calories/day
- Male runners: 2,800-3,200 calories/day.
- Carbohydrates should make up 55 to 65 percent of total calories
- Protein should make up 10 to 20 percent of total caloriesFats and oils should make up 20 to 25 percent of total calories.Nutrition before, during and after runningPre-exercise, consume 0.5g (2 calories) of carbohydrate per pound of body weight per hour of endurance exercise one hour before beginning
- During the race, aim to intake 2g (8 calories) of carbohydrate per pound of body weight per hour, four hours beforehand. Consume 100 to 250 calories or more per hour (after the first hour). This may be far more than you are used to consuming during exercise so you need to practice eating during training to figure out what foods and fluids do or do not work
- After race recovery includes consuming carbohydrate-rich food and beverages within 30-60 minutes after exercise, targeting 0.5g of carbohydrate per pound of body weight every hour and consume at 30 minute intervals for four to five hours.
Advice from physiotherapy team
- Avoid overtraining. One of the main causes of injury in runners is a result of overtraining
- Common injuries include plantar fasciitis, Achilles tendonitis, shin splints, tibialis posterior tendonitis, anterior knee pain, hamstring tendonitis, IT band syndrome and lower back pain
- Excluding overtraining, the most causes of injury include altered gait, poor or incorrect equipment for your individual requirements and muscular imbalance (such as muscular weakness and/or a lack of muscle flexibility)
- Avoid overtraining by following a structured training program with adequate rest and variety in the form of cross-training
- Footwear is critical and the smallest thing can make a difference. For instance, many people do not use the very top shoelace hole. Lacing to the top restricts foot movement, enhancing performance
- Core strength is key to success as is flexibility. Pay attention to strengthening and adequately stretching your glutes, hip flexors, hamstrings, quadriceps and calves.
- Recommended recovery techniques include a combination of hydration, nutrition, foam rolling, trigger point rolling, rest, ice and massage.
The Cayman Physiotherapy team will be on site at the race finish.
Contact Andrea Hill at [email protected] for more guidance on marathon nutrition. For more information on preventing injury and promoting performance, contact Cayman Physiotherapy at [email protected]
To register for the Intertrust Cayman Islands Marathon, or to find out more information about upcoming Inspiring Performance sessions, visit www.caymanislandsmarathon.com.