Alison, she is running her first half marathon next spring. She is an early morning runner and usually runs in the fasted state. Also she never eats before noon as she follows a time restricted eating plan where she only eats between noon and 8pm each day. She has been following this food plan approach for over 12 months and uses it to manage her weight. Alison knows she will have to make some adaptations for her training and for race day and is looking for some tips and advice.

(04:14)

An overview of approaches to training around Time Restricted Eating that Alison can consider are:

· Plan her long run training to take place during her eating window

· OR on her long run days change her eating pattern … maybe her eating window could still be 8 hours but earlier in the day or perhaps have a longer eating window. It would also be key to mirror the approximate timings for race day, by that we mean if the start time is early in race day, it would be good to practice fueling for training during a similar time frame.

(06:05)

Tips when practicing pre/during and post fueling and adapting to time restricted eating

If you’re not used to eating early in the day, it’ll take your digestive system a little bit of time to get used to a change in eating patterns, so start trialing with small quantities of food and build up gradually. Alison has several months to practice her nutritional changes, so as long as she makes a plan and practices that’ll help everything go smoothly.

We talk about Intermittent Fasting in Epiosde 18

It’s important to remember:

Never run on empty i.e., fasted (unless it’s an easy run less than 90 minutes)
Remember to build in post run recovery fueling
ALWAYS choose healthy food (no processed/junk food)
Follow PLATE balance (macronutrients – Protein/Carbohydrates/Fat and micronutrients – vitamins and minerals)
Have a timed routine for your meals/snacks within “eating window”

Listen to your body – respond and adapt! Don’t be too rigid with the eating window during training days. If you experience any negative effects on performance, energy levels, or overall well-being, you might need to adjust your approach.

(10:37)

Would you like some expert input into your food plan - Book a 1:1 Runners Food Diary Review

(13:33)

Janine’s question is about avoiding “hitting the wall” on a marathon race.

Janine ran her first marathon back in 2018. Unfortunately, she didn’t finish the race as she “hit the wall”, it was a horrible experience and she’s always felt cheated that she didn’t achieve her dream running goal.

She is a determined lady and has recently retired and decided she is going to give it another go but this time wants to do everything she can to avoid that happening again including managing her nutrition....

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