The Marathon Fueling Double
Workout - The Marathon Fueling Double
- 10min @ 9'05''/mi
- 0.0mi @ 8'05''/mi
- 10min @ 9'05''/mi
- 10min @ 9'05''/mi
- 0.0mi @ 8'05''/mi
- 10min @ 9'05''/mi
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Intro: Matthew Choi’s What I Eat After Running 10 Miles | Austin Marathon Prep EP01 covers practical strategies for your training. We’ve summarized the takeaways so you can apply them right away. Watch the full video for context.
Key points:
- Splitting a 10-mile run into two shorter sessions (6 mi in the morning, 4 mi in the evening) reduces fatigue and stress.
- Before each run: water, a potassium source, and 5 minutes of mobility (single-leg hops, squats, reverse lunges, knee hugs).
- After running: a mix of carbs, protein, and fat. Aim for 1 g protein per pound of body weight (about 190 g for a 190-lb runner).
- Reliable protein: eggs, grass-fed beef sirloin, steak, salmon, protein pancakes, shakes.
- Don’t skip electrolytes (magnesium, sodium). A small caffeine hit (espresso or matcha) can help recovery.
Workout example:
- Morning session: 6 miles at easy pace (roughly 1 minute slower than race pace).
- Evening session: 4 miles at the same easy intensity.
- Warm-up (5 minutes): 20 single-leg hops, 20 squats, 10 reverse lunges on each side, 10 knee hugs.
- Post-run nutrition: 3 eggs (about 18 g protein), 6 oz grass-fed beef (about 45 g protein), 1/2 avocado, and a complex carb (oatmeal or rice).
- Daily nutrition: sip electrolyte water through the day, add a caffeine shot if you want, and a protein shake to hit 190 g.
Closing note: Try the double-session approach and recovery nutrition right away. Adapt paces and servings in the Pacing app to your fitness and preferences.