By: Michael Brennan, Team Villa Coach, Serena Granzotto, Team Villa Running Coach and Paolo Fiorino, Team Villa Running Coach
We’ve told you already that the path you’re embarking on – training for a marathon – is one that will have, or could have, a huge positive impact on your life. So welcome to our world!
Some of you have asked us how you can improve your ability to run or to even get started. Training, of course, is the most important element. But funny enough, proper nutrition is also critical.
A proper diet is an essential part of your training but what it all boils down to is, the more weight you carry, the harder it will be to run (or to run well if you’re a veteran runner).
Weight can be a huge factor in how well you run and how much you enjoy running. Are you happy with your weight right now or would you like to be lighter? If you’re 5-10 pounds over your ideal weight right now you can probably train for either a 10k or marathon and still do well. If you’re 10-20 pounds or more over your ideal weight there’s a good chance you’ll struggle with running.
Excess body fat will hinder running performance. An excess of body fat will tear away at your body, especially joints. Extra fat adds to the weight that has to be carried and thus increases the likelihood of injuries, especially to the knees and lower back.
We want every one of you to have a good experience with this program which is why we’re discussing it. We can’t sugarcoat this… some of you need to lose weight just to be healthy, never mind to run. If you haven’t had a physical from your doctor lately, you must get one. KNOW that you’re physically ready to train, don’t guess. Having the desire to run isn’t enough. Your body has to be ready for the challenges of distance running which means it’s at a healthy weight among other characteristics.
Running will only help you lose SOME weight. You have to complement it with better eating. If you’re carrying more weight than usual, we urge you to seek the advice of a registered dietitian while training.
And those of you who think or know you’re at a good weight, you’re not off the hook either… it doesn’t mean you necessarily eat well, just that you may have a high metabolism to burn off calories. Better eating on your part will mean improved performance as a runner and more energy generally.
Your goal as a healthy runner is to ensure that you have the right combination of proteins, grains, fruits and vegetables (chocolate, the fifth food group, is optional!). Eat better, run better.
Your body needs to adapt to the physical stress of pounding the pavement. Following a set program with gradual increases in mileage will help. So will trying out a few smaller races, like a 5k race, to give you new experiences and build knowledge and a comfort level with your training.
Start eating healthier, follow the training program and don’t bite off more than you can chew!
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