Personalized Marathon Training Plan Guide

Preparing for a marathon requires a systematic training plan. RunBox AI coach creates a customized 16-20 week marathon training plan based on your fitness level, goal time, and available training time.

Why Choose an AI-Customized Marathon Training Plan?

1. Personalized Assessment: Based on your running experience and fitness condition
2. Smart Adjustments: Training intensity optimizes automatically with progress
3. Scientific Pacing: Based on your target finish time
4. Injury Prevention: Reasonable intensity progression to avoid injuries

beware before running avoid these six types of drinks

In the final week of the marathon training camp, before the participants embark on their journey to the Guangzhou Marathon, Coach Yang gave everyone one lastprecaution: If you don't want your previous training to be in vain, be sure to avoid drinking these types of beverages before the marathon! For long-distance running like a marathon, if your hydration strategy before and during the run is incorrect, the running process will be very challenging; dehydration can cause your muscles to lose thestrength,accuracyandbalanceyou need.

Health experts recommend drinking 20 ounces (about 567ml) of water 2 hours before the run, 8 ounces (about 227ml) during warm-up, and then replenishing 8 ounces (about 227ml) every 10-20 minutes based on sweat loss. This is a considerable amount of hydration, so make sure what you drink is the right "water"!

Here are 6 types of beverages you should absolutely avoid before running:

1. Dairy-based functional drinks

Many people like to use chocolate milk as a recovery drink, but it's not a good choice before running. The benefits of milk are much greater after running than before or during, because the protein, carbohydrates, and fats in milk take a long time to digest.

This choice is especially bad during interval training.

2. Sugary fruit-flavored drinks

Fruit-flavored drinks are rich in high fructose corn syrup (HFCS), a sweetener that can cause liver dysfunction, metabolic syndrome, and obesity. Instead, fresh juices like citrus, berries, and mint are great pre-run drink choices.

3. Alcoholic beverages

For long-distance running, drinking alcohol before or during the run is not a good choice. Alcohol can cause dehydration, inflammation, and negatively affect balance and judgment. If you need an energizing drink, some brands of roasted coffee can refresh you and improve running performance.

4. Carbonated drinks

Carbonated drinks like soda and fizzy drinks can cause bloating, stomach pain, and gas, and can accelerate fatigue during exercise.A cup of iced green tea would be better—it's a natural antioxidant and can reduce the risk of various cancers.

5. Coconut milk

While unsweetened coconut water is a good drink before and after running, note that coconut milk and coconut water are very different. Coconut milk is made from fresh coconut meat and coconut juice—it's not a good choice before running. It has a higher fat content and lower carbohydrate content than coconut water. The fat in it can cause fatigue during running.

6.Any drink containing sorbitol

Many fruit juices are rich in sorbitol. When digested in large amounts, sorbitol has a laxative effect. But when energy consumption is low, it can cause gastrointestinal dysfunction, such as bloating and gas. Normally, it wouldn't be a problem, but excessive intake can hinder running. Avoid drinking pear or apple juice, which are high in sorbitol, before running. Water or traditional functional drinks are sufficient.

This article is from Bigo Running Academy

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Have you noticed these things before running a marathon? Hope those who got a spot in the Guangzhou Marathon pay attention to the pre-race preparations in the coming days. Others who are in regular running training should also start developing better habits now.

If you complete the Guangzhou Marathon, click ☞【Discover - Events - Event Photos】Find the Guangzhou Marathon, enter your race number, and you can get your Guangzhou Marathon photos for free~ You run, I shoot, capturing your style, with Codoon accompanying you all the way!

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• GPT-4o powered personalized training plans
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