Nevertheless, I have fairly strong opinions on the foods that runners eat: both what foods and how much of those foods. It is my continuing opinion that dietitians are among the most overlooked sports professionals for runners when it comes to improving performance while learning to eat better. My immediate reaction is that you need to consult one. I try to avoid posing as a food expert because I do not have an RD (for Registered Dietitian) behind my name. I am unsure if there is a meal plan for me to look at to get an idea of what improved nutrition for me might be. On my long-run days, I do eat more, usually at least 2,000 calories along with what I ingest during my long run. All this washed down with 80 ounces of water throughout the day! That is about 1,500 daily calories during the week. For dinner, I usually have a bowl of rice, chicken and a salad. For a snack, I might have a rice cake with peanut butter or fruit. For lunch, I eat strawberry yogurt, hummus and pretzels, string cheese stick, cashew cookie, and a dash of green pepper.
Typically, I eat an English muffin with a tablespoon of peanut butter for a pre-workout breakfast, a chocolate chunk protein bar, and grapes post-workout. I completed a half marathon this past Sunday, but I am unsure how much I should be eating and which foods I should introduce into my diet as I move into more and more intense long runs? I weigh 127 pounds, stand 5 feet 3 inches tall and am healthy, although a picky eater. Friday is another rest day with long runs on Saturdays and cross-training on Sundays, although you can flipflop those workouts for convenience.įor more information on HM3 along with a chart of all the workouts, visit my website, You will also find a full chapter on HM3 along with a lot of other advice in the Human Kinetics book, Hal Higdon's Half Marathon Training.I am currently training for my first full marathon in October. In between on Wednesdays, you cross train, the most popular form of cross-training being aerobic: cycling, swimming or even walking. Tuesdays and Thursdays are easy running days, conversational pace mostly. Monday in HM3 is always a day of rest to recover from the hard training on the weekend. In signing up for HM3, be sure to set the correct end date so all of the workouts fall into place for your goal race. HM3 lasts 12 weeks aimed at the half marathon of your choice. We are all different and achieve success by various means. It recognizes the fact that not all runners can handle 4, 5, 6 and especially not 7 days of running a week.
I designed HM3 to match my popular Marathon 3 program that features 3 days of running a week and 2 days of cross-training. This is a new program created for my recent book, Hal Higdon's Half Marathon Training.
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