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RunThrough Newsletter – 26th September 2022

by | Sep 26, 2022 | Newsletter, Nutritional Advice, Runner Features, Training Plans

RunThrough Newsletter - 26th September 2022 RunThrough Running Club LondonTRAINING

– 2 x 3 min efforts with 90s recovery
– 6 x 90s effort with 45s recovery
– 2 x 3 min efforts with 90s recovery
Total working time = 18 minutes.If you’re tapering for the London marathon, this is still a good session to keep the toolkit sharp for the weekend.
Coach Dans Top Taper Tips 

✅ aim for 2 to 3 shakeouts on taper week to keep the body ticking over
✅ Getting 8/9 hours sleep per night
✅ Minimising unnecessary activity
✅ Carbs & protein (and more carbs)
✅ 5 a day 🍓🍆🥒🌶🌽
✅ Extra vits & mins intake
✅ Physio and massage
✅ 3-4 litres of water daily
✅ Less screen time

Marathon Rule Number 1 – Stick to what you know, don’t try anything new on race day!!

BEST OF LUCK!
RunThrough Newsletter - 26th September 2022 RunThrough Running Club London
NUTRITION ADVISE
Fuelling for the marathon!!
So, the big day has come around pretty fast to the likes of London Marathon, Chicago, Amsterdam or even if you ran our Goodwood Marathon last Sunday… let me guide you with some nutrition tips!
-FLUIDS 💦 Target fluid intakes should ensure you are not losing more than 3% of body weight. Drinking to thirst can work but it is more beneficial to stick to a pre-planned hydration strategy that can be used based on individualised sweat rates.
-DAYS BEFORE 🍞 Carbo loading is key for the marathon… Do not neglect the carbs!This can start anywhere from 4-1 days before hand depending on the individual. It will help to avoid “hitting the wall” on race day. Grams of carbohydrates increased are very individual and can be helped working alongside a nutritionist. As a rough plate guide, you want to ensure 1/2 plate is carbs, 1/4 low fibre veg and 1/4 protein.

 

-AFTER 🥛Refuel & repair. The first two hours after exercise, glycogen synthesis is at its peak (body’s ability to refuel). You want high quality protein at 0.25-0.4g/kg of body weight. Carbohydrates are also essential to replenish glycogen stores.Not forgetting to hydrate to replenish around 1.2-1.5x the amount lost during exercise.
-STRATEGIES 💥Do not try anything new! Stick with the plan. Use the gels/fuel you tested during training on the race day. Eat the same foods you had before training on race day, morning of and the night before. It’s not worth the risk of anything upsetting your stomach.
-DURING 🍬 With this event lasting over 2hours, you want to ensure you are taking on fuel during the race. This can vary from 30-90g of carbs per hour. This does depend on the individual with digestion rates and how long you’ll be running for. One thing to note is it is a good idea to get a mixture of glucose & fructose in if the intake is higher at 60g. This is due to glucose uptake being limited by the carbohydrate transportation. Using different types of carbohydrates will allow differing transporters used, therefore higher utilisation of carbohydrates.
-Lots of info to take on but I hope that it helps and best of luck to those who will be running any upcoming marathons!
RunThrough Newsletter - 26th September 2022 RunThrough Running Club London

NEWS JUST IN!! 

We are delighted to announce our new 2-year partnership with Alzheimer’s Research UK and to be able to bring our two fantastic communities together to make a real difference outside of the events. We’d love you to get involved with #TeamARUK and show your support in raising vital funds to create a world free from the fear, harm and the heartbreak of dementia. You can find out more about the valuable work ARUK do online HERE.
RunThrough Newsletter - 26th September 2022 RunThrough Running Club London

RunThrough Newsletter - 26th September 2022 RunThrough Running Club London

WHAT’S ON 

RUN MEDIA CITY 5K & 10K – Thursday 29th September – ENTER HERE
COLCHESTER STAMPEDE HALF MARATHON – Sunday 2nd October – ENTER HERE
RUN AINTREE – 5K, 10K & HALF MARATHON – Sunday 2nd October – ENTER HERE
RUN DORNEY MARATHON & HALF MARATHON – Sunday 2nd October – ENTER HERE

 

RunThrough Newsletter - 26th September 2022 RunThrough Running Club London
RUNTHROUGH KIT

See a wide range of brand new custom designed items from shorts and tops to caps and sock.
Vest’s are hot this week!

See the full range of RunThrough Kit HERE.

 

 

 

RunThrough Newsletter - 26th September 2022 RunThrough Running Club London

WHAT’S YOUR STORY

Running is one of the most inclusive sports there is and we want to hear about your experiences!

Do you run for charity, to keep physically fit and look after your mental health or just because you love it and you can? If you’ve got a story to share, we’d love to hear it.

Drop [email protected] to share your story and see it featured on our website and social media.

 

RunThrough Newsletter - 26th September 2022 RunThrough Running Club London

Runner’s Support Plan
Level up your running training with 4 weeks of focussed strength sessions, pre-run activations and post-run recovery – so you have the strength and healthy mechanics to run and recover with confidence. Whether you’re chasing down a new PB or just looking to get running-Fiit, bulletproof your body so you can do what you do best out on the road.
Download the FIIT app HERE!
Keep an eye out for our collaboration with FIIT on National Fitness Day over on our Instagram and Facebook pages!

VIDEOS, PODCASTS & PLAYLISTS

Catch up on what the RunThrough Community has been up to with another RunThrough Chat episode with number 124 with Emma and Jess – HERE

Our very own Matt Wood and Head Coach of New Levels Coaching, Lewis Moses, talk all things running to help inspire, influence and educate on the thing we love the most. – LISTEN HERE

Our very own Lucy Harfield has started her own podcast – Pinch of Positivity. The podcast hopes to keep it real, talks straight and offer a fresh perspective on how to find the bright side of life – LISTEN HERE

You can also find the next RunThrough Running Playlist on Spotify HERE

 

RunThrough Newsletter - 26th September 2022 RunThrough Running Club London

We have recently added RunThrough to Trustpilot, a review platform open to everyone. We would like to invite you to share your experiences to help others get a real feel and understanding of what RunThrough is all about.