All over California runners unite and spread their presence as fall running season is in full swing. Marathon running is a commitment that many of us make but what good does it actually do for the body? Running provides a full body workout, it burns more calories than light weight lifting and improves psychological balance. Training may be difficult for those who are overweight and not motivated to get off the couch, but with the right attitude a 5K or 10K marathon can get you on your way to a better body and a better life. Many patients who have undergone body contouring procedures like liposuction or a tummy tuck can attest to the motivation it brings to continue living a healthy lifestyle to ensure long lasting results. When you invest in yourself, there is that added motivation of maintaining a healthy lifestyle through diet and exercise to maximize the outcome of your investment.
Start Slow and Steady
Running, jogging and walking are all great ways to improve heart health, but it is better to begin training gradually in your daily routine. It takes a certain amount of time to build up endurance and stamina in every individual, and building up strength for a marathon is encouraged by every marathon host. A 5K is equivalent to 3.1 miles and 10K is 6.2, so the runner should have trained early and often to compete.
A month or two of training sessions three times a week or more, 20 to 30 minute intervals is what beginner marathon runners should commit to. Walking until the body is accustomed to the activity is best for beginners, jogging and speed is best left for the following weeks and intermediate trainees. In between every run the body should be resting or fueling for the next workout session.
Carbs, Proteins and Fats
Proper diet and nutrition provides the body with the energy it needs to complete the race. Low-carb diets and fasting may help the body lose weight but it will weaken energy levels during training and the big race. Carbohydrates are the biggest source of energy for our bodies, knowing which ones are healthy is the tricky part. Carbs that are low in fiber and good for long distance running, which includes:
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Oatmeal
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Bagels
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Waffles
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Whole grain bread
Protein helps build and repair muscles in runners, it will also help the immune system maintain balance during training. Without protein the body will be fatigued during the marathon. The healthy choices for protein include:
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Albacore tuna and wild salmon
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Almonds
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Skinless chicken and roasted turkey breast
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Soy products, skim milk and low-fat yogurt
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Eggs
Body contouring is the overall goal, but the body does need a good amount of fatty foods during training. Prohibiting fats will not allow the body to control inflammation or blood clotting, but eating too much can increase weight gain. Limit your intake of fat with every meal. The healthy fat acids are what will make your body thrive, healthy fats include:
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Peanut butter
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Salmon and trout
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Walnuts, flax seeds and sunflowers
Shed the Fat
According to WebMD, most people start running to reach a weight loss goal and generally “get in shape.†Training for a marathon is a great way to become healthier, although many avid runners simply do it for the thrill of the race. The amount of time needed to train for a race depends on the distance, as well as individual’s fitness level. Building a commitment to your body helps burn fat and helps build strength the body needs in a healthy lifestyle.
Remaining active after a body contouring procedure is one of the essential factors to maintain long lasting results. For those who are interested in getting into the best shape of their lives, start your cardio routine slowly and continue to build, and as you increase your stamina and endurance, you will start to notice dramatic results. For those who need a little extra help with stubborn pockets of fat or excess loose skin following their weight loss, Dr. Farbod Esmailian offers liposuction and tummy tucks to create a sexy new contour that will be sure to motivate you to continue the healthy lifestyle you have worked so hard to implement. It may not be easy to get on the right track, but we are here to help you get the best results, because you deserve it!
