July 5, 2022

Marathon Training Update: Wellness and Nutrition

While my wellness and nutrition regimen isn’t perfect, nor am I a professional in the subject, I feel that I still do some things right so I’d like to share some of those tips with you. Hopefully it gives you some ideas on what you can do to enhance your lifestyle.

My Wellness and Nutrition Tips

  • Eat a proper pre-run breakfast – Especially on long slow distance days, I need to eat a proper breakfast. Some food I’ve eaten include avocado toast, yogurt with granola and berries, bananas, fruit, and oatmeal. I’ve also made breakfast smoothies in the past but I’ve found that it sloshed around in my stomach so I stopped. If it works for you, I highly recommend it since it packs a punch.
  • Eat what you like but in moderation – I’m not into fad diets and it depresses me to have to cut off food groups. What I end up doing is eating what I want but in moderation. If I know I’m going to be eating lots later on in the day, I tend to give myself a harder workout to compensate for the extra calories. Bacon and butter are not off-limits in our house!
  • Cook your own food – Thankfully, Cuski and I both love to cook. We buy local and organic as much as possible (thanks to Spud) and we make dinner almost every night. Some of our go-to cooking resources include The Grand Tour Cookbook (healthy recipes for cyclists/athletes) and Yummly. Ever since we switched to Spud, we cook more often, try new things, and eat more fruits and veggies. That’s the effect of excellent ingredients. I also make good use of my patio BBQ to make steaks and homemade burgers.

  • No pop – Well, almost. At the moment, I’m trying to eradicate pop from my diet and I’ve cut it down to once a week. Soon it’ll be zero and I will be replacing it with Nuun, water, or orange juice.
  • Strength and stretching – I stretch before running and I do strength exercises at least once a week. I can definitely improve on this by adding another strength session or two.
  • Unwinding – Training and work take up most of my time. When I’m home, there are countless things I have to do but I have learned to set time aside to just relax. I don’t meditate but some time on the couch with mindless television or quality time with loved ones is my favourite way to relax.
  • Do what you enjoy – Find an activity you enjoy doing and that way, it’ll make it easier to incorporate into your lifestyle. Running isn’t for everyone but maybe you’d rather ride a bike or work out in a gym or rock climb? Whatever it is, own it and make exercising something you look forward to.
  • Recover your muscles – Your muscles are tired, give them some love! Foam roll, massage, take baths… whatever you do take good care of them. I blogged more about recovery here.
  • Find something therapeutic to focus on – For me, it’s gardening. I have a small urban garden that I take care of on my balcony. Not only do I grow some of my own herbs and veggies (rosemary, parsley, basil, green onions, kale and oregano), I also find it satisfying and sort of a stress-release.

Things I Can Do More Of

  • Eat more fruits and veggies
  • Sleep longer (I currently sleep around 6 or 7 hours)
  • Do more strength training
  • Get out to the trails more often
  • Eat breakfast (in general)
  • Have consistent foam roller sessions
  • Spend more time with friends and family
  • Travel… because working too much is bad for your mental health. You need to enjoy life while you’ve got it.

What do you do to stay healthy? Leave your wellness and nutrition tips in the comments section below!

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2 thoughts on “Marathon Training Update: Wellness and Nutrition

  1. I incorporate yoga into my routine and like you need to get a few more sessions of weight training into my week.

    I also try and schedule a massage once a month.

    My eating is pretty good but when on vacation I struggle.

    1. Yes, vacation diet is killer… which is something I’ll be dealing with soon lol

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