Virgin London Marathon 2010- 5 Steps to eating the right food

Thank goodness the snow has gone and been replaced with light drizzle, perfect for running. You will by now be well on your way with your running and have the weekly schedule down to a tee. What you will have noticed is the increase in your appetite as the miles start to increase.
Here are five easy ways to ensure you are eating well and hydrating enough for your running.
You burn approximately 100-110 calories per mile when running and as the weekly totals are increasing it is important you stay on top of your food and water.
Step 1
After every run you must eat a small meal rich in complex carbohydrates with a small amount of protein. A chicken sandwich on thick cut wholemeal bread or brown rice and grilled salmon for example would be perfect.

Step 2
Although you will be burning extra energy, it is NOT an excuse to load up on crap food. So, put the bargain bucket and fries down and go for the pasta and vegetables.
Step 3
Keep hydrated throughout the day drinking at least 2-3 litres of water . A more accurate way of seeing how much fluid is lost every run is to weigh yourself naked before and after the run. Every kilo lost equates to a litre of water, so you may be playing catch up.
Step 4
For the intermediate runners among you who are now going out for longer than an hour on the long runs, you want to be thinking about 'gels' or isotonic drinks. Depending on fitness levels, your body will store 450-800 grams of carbohydrate, which is about 1600 -1800 calories,meaning you can store enough for 13 -16 miles. You want to start topping up your stores before they run out and pre-empt the drop. We are all different shapes and sizes, but generally around an hour and 20 minutes is when you want to be thinking about a mouthful or two of a drink or half a gel.
Step 5
Pre-run you need to have a small portion of complex carbs with a dash of protein and fat. A small bowl of porridge with a small dollop of yogurt and a teaspoon of peanut butter will keep you going for sure. It may sound weird, but the protein and fat will help slow down the carbs being burnt too soon and give you more energy for longer.
On with the running.

Day 1: Run 30 minutes
Day 2: Rest
Day 3: Run 30 minutes
Day 4: Rest
Day 5: Run 30 minutes
Day 6: Run 8 miles
Day 7: Rest
Day 1: 5 miles easy
Day 2: 6 miles easy, increasing the pace over the last two miles
Day 3: Rest
Day 4: You need to find a longish hill so to be able to do intervals up and down x 10 fast up, jog down to recover.
Day 5: 4 miles easy
Day 6: 13 miles or enter a half marathon for a long steady run
Day 7: Rest