Nutrition to Help you Recover After a Marathon

While running a marathon requires perseverance and determination, the sense of achievement and renewed attitude towards lifestyle habits make it a well worthwhile challenge. This belief is no secret, as demonstrated by the 20,000 people who choose to take to the streets to run in the Dublin marathon. Although running the 26.2 mile course is impressive in itself, the true satisfaction also comes from committing to training and adopting a healthy dietary regime. However, this regime shouldn’t end at the finishing line as being prepared for how to recover and nutritionally look after yourself post-marathon is just as critical as warming-up at the beginning.

Post marathon nutrition

Researching the best way to take care of your health, diet and well-being following a marathon is important in order to prevent any damage and maintain all those months of hard work you put in. In terms of physical activity, it is important to let your body repair itself, which means no running for three days after the marathon. Then you can slowly build yourself back up to doing long distance running, such as going on a few five mile runs after a few weeks.

However, with regards to diet and nutrition, focus on eating plenty of fruit, protein and carbohydrates. The fruit will supply antioxidants to aid the immune system, the protein will help repair muscle damage and the carbohydrates will serve as fuel for the muscles. A smoothie is ideal since it is easily digestible and can be a good source of carbohydrate and protein. Consider adding banana, which is a source of carbohydrate, protein and potassium, adding some blueberries and strawberries for vitamin C and antioxidants, and finally some Greek yogurt, which contains twice as much protein as regular yogurt.

The importance of carbs

A high carbohydrate diet is particularly important in the 46 hours following the marathon, especially the first 10 hours of recovery. This is because the muscle cells have experienced severe glycogen depletion, which needs to be immediately addressed upon completing your marathon. Therefore, anything bread based, such as a sandwich is a good choice to have waiting for you at the end of the race.

Protein management

Throughout training and following the marathon, post-workout meals should be set up in order to ensure energy boosts. Within half an hour of completing your marathon, you should eat a recovery snack that is high in carbohydrate and protein. The protein works to repair muscle tissue and that initial thirty minutes is the prime time to help your muscles recover. Additionally, protein also helps your muscles to absorb more glycogen. Aut Even Hospital suggests drinking a 300-400ml milk shake or fruit smoothie straight after the marathon, then a follow up meal around 2 hours after you’ve finished, such as a jacket potato with tuna, baked beans or low fat cheese.

Knowing how to look after your body and health post exercise is just as important as knowing how to warm up, effectively train and safely push yourself come the big event. Running a marathon is a rewarding achievement, requiring the right mindset and diet as well as stamina. Those good habits should not be left at the finishing line though as that attitude and newly formed habits towards your training and nutrition can become part of your healthy lifestyle.

Written by freelance writer  Jane Houghton

SSE Airtricity Dublin Marathon Live Stream

We’re delighted to announce that the 38th SSE Airtricity Dublin Marathon will be live streamed this Sunday via the Marathon YouTube page.
This weekend 20,000 Irish and International participants will take to the streets of Dublin for our biggest event yet – and family and friends will be able to watch every moment of the action live on the net from 8am – 5pm.
“The SSE Airtricity Dublin Marathon is now the largest Marathon in Ireland and the fifth largest in Europe so we are very excited to be streaming our event this weekend. We have collaborated with the Big Red Box on a number of occasions and they have shown a real commitment to capturing the essence of the event and bringing the atmosphere to life through their content.” said Jim Aughney, Race Director.
“It is great to have 20,000 people take part in our Marathon so being able to show it off to a worldwide audience is a real bonus for our team and Dublin itself.”
The schedule for Sunday 29th October is as follows:
8:30am: Coverage Starts
9:00am: Wave 1 Departs
9:10am: Wave 2 Departs
9:20am: Wave 3 Departs
9:30am: Wave 4 Departs
The commentary team for the day will include the following: Ian O’Riordan and Dave Hooper from 8:30-9:45am, Frank Greally and Catherina McKiernan 9:45am-12:15pm, Liam Moggan and Feidhlim Kelly from 12:15-14:30pm and then we’ll finish off the day with Liam and Dave from 14:30-16:30pm.
OK, that’s it! All you need to remember now is to join us on the Dublin Marathon YouTube page and follow all the race day updates on Facebook, Twitter & Instagram for what promises to be a brilliant day of Marathon action.

Maria McCambridge wins SSE Airtricity Dublin Half Marathon

Maria McCambridge won today’s SSE Airtricity Dublin Half Marathon in 1:22:25 at the Newbridge Demesne in Donabate, Co. Dublin nine years after winning it in 2008. She also claimed the title in 2013. While Bereket Gebraslase took the men’s elite race in 1:06:45. There were over 9,000 runners who signed up to take part.

McCambridge said: “I was delighted to win, there was great running on the course and I enjoyed the hilly parts. I am now looking forward to focusing on the Dublin Marathon.”  She was followed closely by Tara Kennedy Monks in 1:22:43 with Denise Logue crossing the line two minutes later in 1:24:38

Gebraslase dominated throughout the race and had a clear lead at the 10km mark: “I was very happy to win, it was my first-time racing in Ireland and I hope to return to compete in the Dublin Marathon” He was followed home Valdas Dopolskas of Lithuania running for Balbriggan and District AC in 1:07:11. John Coghlan of MSB AC was third across the line in 1:08:52 following on from his winning performance at the SSE Airtricity Fingal 10K in July: “I went in with a fresh mind and approach but they pulled away from me at the 6 mile mark.”

Race Director Jim Aughney also issued an apology following a delay to the start of 30 minutes from the planned 9:30am start to 10:00am due to traffic congestion. Aughney said: “We would like to apologise to all runners affected by the delay. We know that all those who took part today would have put in an immense amount of time and effort into preparing for this race. We are aware that some entrants missed out in partaking due to the traffic issues and we will be offering anyone impacted in this way a free entry into a race of their choice in next year’s SSE Airtricity Dublin Race Series.”

He added: “This was the first year running the event at this location. We had a full and comprehensive traffic management plan in place.  It is clear however that there were shortcomings.  We will now conduct a full and thorough review with all key stakeholders.”

SSE Airtricity Dublin Half-Marathon Results

Male

  1. Bereket Gebraslase 1:06:45
  2. Valdas Dopolskas 1:07:11 (Balbriggan and District AC)
  3. John Coghlan 1:08:52

Female

  1. Maria McCambridge 1:22:25
  2. Tara Kennedy Monks 1:22:43
  3. Denise Logue 1:24:38

ENDS

For Further Information please contact:

Sinead Galvin: m: +353 (0)087 6266816/ e: sinead.galvin@ogilvy.com

Nicholas Cargin: m: +353 (0)83 184 6540 / e: nicholas.cargin@ogilvy.com

 

We would like to apologise to all runners affected by the delay

We know that all those who took part today would have put in an immense amount of time and effort into preparing for this race. We are aware that some entrants missed out in partaking due to the traffic issues and we will be offering anyone impacted in this way a free entry into a race of their choice in next year’s SSE Airtricity Dublin Race Series.

The location has in the past been used for similar style events. We had worked with the relevant authorities’ to develop a full and comprehensive traffic management plan for the event.  It is clear however that there were shortcomings.  We will now need conduct a full and thorough review with all key stakeholders to fully understand what was the route cause of the traffic delays.

Coghlan and Ganiel winners of the 2017 SSE Airtricity Fingal 10K

John Coghlan of Metro St. Brigid’s AC put in a gutsy performance today to win his first SSE Airtricity Fingal 10K in 30:38. Raheny’s Freddy Sittuk was second with 30:45 and Peter Somba of Dunboyne AC was third with 31:27.

The top three broke away from the rest of the elite field in the first kilometre and went through 5km in 15:13. At the 7km mark it was down to two, with Coughlan and Sittuk working away from Somba, who eventually had to battle with Tomas Fitzpatrick (Tallaght AC) for third. Speaking after the race, winner John Coghlan said; “I am happy with that result. It was a tough enough race. I really had to dug in at the 8-9km mark and I only started to pull away from Freddy in the last kilometre.”

In the women’s race, there was a dominant win by Gladys Ganiel (Belfast Harriers AC) crossing the line in 35:33, over a minute ahead of 2015 winner Niamh Develin (DSD AC) in 36:47. Denise Logan (BHAC) took third place in 38:01. Ganiel took to the lead early in the race and was never in danger of being caught. Speaking after the race she said: “I got everything out of the race that I was hoping for, it was a good hard run. I always enjoy taking part in the race series, it is so well organised, it’s first class.” She added: “This race is a key part of my preparation as I am seeking to secure Commonwealth Games qualification and selection for the Marathon.”

Over 4,000 runners took part today in the fifth SSE Airtricity Fingal 10K, an increase of 10% on 2016. The second of the race series, the Frank Duffy 10 Mile will take place in the Phoenix Park  on the 26th of August. The Dublin Half Marathon will take place in a new venue in 2017, the Newbridge Demesne in Donabate, Co. Dublin on Saturday September 23rd. The finale in the series, the SSE Airtricity Dublin Marathon, which is now sold out, will take place on Sunday 29th October which is also the Athletics Ireland’s National Championships.

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