Ten Nutrition Commandments for Marathon Training

Learning how-to properly nourish yourself while training to run a marathon is vital to your success in crossing that finish line. A healthy diet is ideal. However, when pushing your body to its limits, what you consume is as essential to your goal as strength training, comfortable footwear, running and the right clothing. A good diet also makes exercising more enjoyable and efficient. You will be strong and fit enough for your training. Follow the ten nutrition commandments for marathon training and turn good eating advice (that you more than likely hear daily) into good eating habits.

1. Thou shall always eat breakfast. And, no, gulping down a latte doesn't constitute as a meal. You need fuel for your body to be able to concentrate and perform. Breakfast is the most important meal of the day. Skipping it would be a big nutritional mistake. Never train on an empty stomach, try having a bagel with natural peanut butter and a banana.

2. Thou shall eat mini-meals. Now that you are on your way to becoming a marathoner, you may noticed an increase in appetite. In order to maintain the high level of energy required to train, snacks are a great way to meet your nutritional needs. Munching on fruits, vegetables or almonds can satisfy your cravings while preventing you from overeating at mealtimes. Overindulging often leads to a full and lethargic feeling that might disrupt your training sessions.

3. Thou shall remain well hydrated. Never pass up a water fountain. Water is so important; drink it before, during and after your workout. No matter what the temperature is your body loses sweat. If you fail to replace this sweat, your performance will be weakened and there is the potential threat of becoming dehydrated. Gauging your thirst does not indicate your hydration status. If you wait until you are thirsty it may be too late. Try to drink 4-8 oz of water for every 15-20 minutes of exercise.

4. Thou shall drink caffeine and alcohol in moderation. You have committed to train for a marathon and thus you are aware of the total care of yourself. Caffeine and alcohol are dehydrating and not only cause fatigue, but your much needed sleep patters may be interrupted. However, if you do feel the need to celebrate or indulge during your training, make sure and consume a glass of water for each drink. And, try swapping out a light beer for a dark one. Darker beers may have a few more calories, but in general they have far more antioxidants from the wheat and other grains that are used to make them.

5. Thou shall get fiber. Stay away from junk food that contains empty calories. These offer little nutrients or fiber and include: fried foods, sugary cereal, candy, alcohol, highly refined foods and chips. The best sources of dietary fiber come from: whole grains, fruits and vegetables. Fiber helps keep you regular... a great benefit for every athlete.

6. Thou shall refuel after workouts. After you run, continue to stay hydrated by drinking sports drinks, water and juices. Although you may not feel hungry, grab something to eat to replace your depleted glycogen stores. Try a banana, energy bar, cookie or some cheese. This will also help reduce muscle fatigue and soreness later in the day and into the next.

7. Thou shall provide energy for workouts over an hour long. Just like your body needs water to keep going, your energy will also deplete and need to recharge after every 45-60 minutes of running. Gels, hard candy, jelly beans, fruit, chocolate or honey packets are a few energy boosting examples. Try a variety of product and flavors to see what actually works best for your body. Washing these down with water will help you digest them easier and is an added bonus.

8. Thou shall not eat gluttonously. You do not have carte blanche to eat anything you want whenever you please just because you run. As a marathoner you should be eating healthier than ever. You may have some funky cravings while you are doing your long distance training but just be sensible. Remember, everything in moderation.

9. Thou shall increase iron intake. Iron is necessary for the transport of oxygen in the blood. Low levels of iron can make you feel tired and fatigued. Taken with vitamin C, the absorption of iron into your body is enhanced. Best sources of iron are from organ meats and red meats. Spinach, broccoli and kale are a few dark green leafy vegetables that also provide iron.

10. Thou shall not stress or obsess! Appearance obsession is not a new phenomenon and is a real issue for some athletes. Work hard and make good choices from all of the food groups. Starving yourself is never the answer or a good idea. If you fuel yourself smartly and listen to your body's signs of hunger and fullness, you will be physically and mentally capable of going the distance.

Follow these commandments and you will be properly nourished while training to run your marathon. Good luck and see you at the finish line!