How to set up diet and exercise before the BMW Oslo Marathon

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Written by: Christine Lundkvist, (Physiotherapist and trainer) and Anette Skarpaas Ramm, (Clinical nutritionist).

The countdown has started - it is around 20 days to the BMW-Oslo Marathon.
The Gunn team before the race should now be laid, but there are still several factors that are important to be aware of in order to be as well prepared as possible. The preparations are individual based on the choice of distance and physical shape.

3 weeks before the race

Speed in the body
Exercise as normal, and keep up the pace during the running sessions. Now you must have decided what speed you are going to run at. A good mental preparation is to complete a test run and feel free to test the route you are going to run. After this you can go through the race in your head several times.

Eat enough to get the most out of your workout.
Exercise to eat the right amount and at the right time before the hard sessions. Too much, too little or the wrong food can negatively affect performance. During this period, should you resort to several smart snacks to meet the increased energy needs as a result of the training load? Good examples of nutritious snacks are fruit, nuts, almonds and yogurt with cereal.

2- weeks before the race

Reduce on training
Reduce the amount of exercise and preferably halve a normal exercise week. This is the last week of calm long-distance driving. Continue the mental work by going through the square in your head. Rest in shape-it works! Sleep, rest, get dressed and use foam rollers on tight muscles.

Let the body recover
When you are in an active training period with several long runs, then proper and enough nutrition is important for maximum recovery. Plan your food intake in relation to when you exercise. Simple and effective recovery meals can be yogurt and cereals, smoothies, berries and cottage cheese or chocolate milk. The main meal should consist of fat, protein and carbohydrates such as salmon, rice and vegetables.

1 week before the race

Mental passage
Now you can shorten the runs, but keep the pace and competitive speed. Avoid strength training that will only make you heavy in the legs. The last training session should not be later than one or two days before the race. And this session should be short. Work on mentally and how can you imagine the race in your head? Go through the map, think about where the tougher parts will come and where you have to put the shock.

Sleep, sleep and sleep so that the head and body are fully charged to give everything 17 September.

Nutrition during the race
It is advisable to supply nutrients and fluids over the longer distances. Gels, bars and energy drinks should be tested during the longer sessions before the competition. Water and electrolytes are important for good performance. Therefore, make sure you are in fluid balance before the race. Drink enough water before meals and make sure you are not dehydrated. Also top up with liquid during the race. The competition days are not the time to experiment, so use the time in advance to find out what your body works best on.

Source:

Olympiatoppen http://www.olympiatoppen.no/fagstoff/ernaring/faktaark/fortrening/media3395.media

Good luck!

Regards Anette and Christine

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Written by: Christine Lundkvist, (Physiotherapist and trainer) and Anette Skarpaas Ramm, (Clinical nutritionist).

MONICA
GUTUEN

AMBASSADOR

Age: 45

Residence: Bærum

Distance during the BMW Oslo Marathon 2020:
I run half, and of course aim to have the widest smile all the way.

Previous participation in the Oslo Marathon:
«10 for Grete» 2013, Half Marathon 2014 and 2015, 2017 and 2018 and marathon in 2019.

Three words that describe me:
Outgoing, Smiling, Energetic

Instagram: @muddylicious