Marathon Training Diet Indian Menu (Off Season Runner Training Diet)
Fitness isn’t a seasonal hobby, it’s a lifestyle. Even in the off-season, runners never rest. Your workout is toned down somewhat and there is a complement to the body’s overall fitness. Regardless of your sport, it is beneficial to take a break from normal exercise. This gives your body rest and helps it recover at a deep tissue level. Marathon Training Diet Indian Menu (Off Season Runner Training Diet) Freepik” src=”https://www.dietburrp.com/wp-content/uploads/side-view-man-jumping-outdoors-300×169.jpg” alt=”Marathon training diet Indian menu (training diet for off-season runners ) ” width=”300″ height=”169″/>
Little or no exercise gives your mind a chance to re-energize. But it also causes you to lose fitness and shape and accelerate injuries. Therefore, it’s best to get the bare minimum of exercise and maintain your fitness by eating a healthy diet.
Marathon training in the off-season
- Running and walking combinations are good for getting your body up to speed and reducing the risk of running injuries.
- Train on the treadmill to build endurance. It also helps keep track of time, speed and distance.
- Try to run on the road in different weather to find out your body’s mileage.
The best way to take an off-season break is to cross-train or engage in fun activities outside of your main sport.
Effects of off-season marathon training
Hips, pelvis and lower spine strength are critical to performance and injury prevention in most sports. A sedentary lifestyle fails to activate these muscles, leading to inefficient movement and injury. Runners can suffer knee injuries when the hip abductors and pelvis are weak and unstable. Circuit training, Pilates and yoga strengthen core muscles.
High aerobic capacity in the body gives high endurance. Aerobic capacity is the ability to utilize oxygen at high rates. The higher the oxygen utilization capacity, the harder the muscle works. Marathon is a relatively long run, so the runner should have a very high level of endurance. Off-season marathon training focuses primarily on developing aerobic capacity. Swimming, cardio, and cycling are some sports that develop endurance.
Dynamic flexibility is required to relax non-working muscles like the glutes. So when you run, the hip flexor muscles can swing your leg forward. Squats, lunges, lower-body stretches, Pilates, and yoga all help increase flexibility.
Cross-training offers a break from the main sport, but needs to focus on the muscles involved in running. So train your glutes, hip flexors, lower back and core, and lungs for endurance. It is best to decide on a sport-specific form of cardio training.
Marathon training progress for beginner/irregular runners
At the beginning of your off-season cross-training phase, your body doesn’t adapt well to a new sport. So keep them simple. After the first week, increase your cross-training workouts each week.
Increase the number of repetitions of each exercise and/or increase the number of exercises you do in your core workout. In aerobic cross-training workouts, progression is achieved by increasing the duration or intensity of the workouts.
Relaxing your runs and focusing on different activities will also give you a good mental and physical break. However, the biggest challenge in reducing off-season training is weight gain and lack of form. Follow the regular nutrition tips you follow during workouts, but with some modifications. The diet tips and modifications to stay fit all year round and maintain inner stamina are listed below. Marathon Training Diet Indian Menu (Off Season Runner Training Diet).
Marathon Training Diet Indian Menu (Off Season Runner Training Diet)
Before we look at the marathon training diet plan with Indian menu and off-season training diet chart, here are a few pointers to always follow during your off-season running training.
Keep weight gain at bay
There is an overall reduction in energy expenditure due to the reduction in exercise time. Cut back on the unwanted extra snack bars, sports drinks, rock candy, fruit juices, and recovery snacks that were part of your workout diet. This is difficult at first, but becomes easier later on as you begin to recognize your body’s hunger signals.
The off-season is a good time to aim for weight loss if needed. Losing weight during exercise impairs performance and health. There is no ideal body shape or size for the runner. What counts is the ability to run, the stamina and the strength to survive to the end of the race.
Consume at least 1 g/kg body weight of protein. Focus more on complex carbohydrates like whole grains, salads, vegetables, millet and high-fiber items. A weight loss of no more than 1-2 kg per month is recommended. This corrects the body fat and muscle composition in the body. A daily reduction of 250 to 500 calories below the recommendation and minimal exercise will result in weight loss.
Strength training can result in positive lower body weight gain needed for running. Athletes will perform at their best when they achieve and maintain their own optimal body composition. Work to achieve a healthy, maintained body weight that will make you feel and look your best.
Whether you’re looking to lose weight or gain weight during the off-season, you should choose carefully what goes on your plate. This is the time when you can experiment with different foods that your body can accept. Try different diets and settle on a pattern that will help you run marathons. Adding new foods to your diet can stimulate your meal plan while introducing beneficial nutrients that may have been missing from your training diet. Discuss the best diet that suits you with your registered sports nutritionist.
Focus on the composition of food
Eat more foods rich in vitamins, minerals, and antioxidants, like brightly colored fruits and vegetables. These help increase endurance, reduce fats and boost immunity. Avoid high-fat, fried, creamy and cheesy foods to reduce body fat. Increase dals, legumes, milk and produce, lean meats and eggs to promote muscle strength.
During the season, you tend to eat without thinking or even without feeling hungry, just to recharge your batteries for training. During the off-season, try to listen to your body when it says it’s hungry and when it says it’s full. Intuitive eating plays a huge part in healthy weight loss and maintenance.
A perfect balance of training, rest and nutrition prepares you to run a marathon. Respect the training, honor the commitment and appreciate the results. It hurts, takes time, and requires dedication and willpower. There will be temptations, but when you reach the ultimate health goal, it’s all worth it. I hope this Indian Marathon Training Diet Menu (Off Season Runner Training Diet) will help you achieve your goals. Please read our article on half and full marathon running training programs for advanced runners.