As you gradually increase your weekly training miles, in preparation for a marathon, you will probably be attempting a regular long slow run, maybe a session once per week with shorter, faster intervals and a mid-week, or parkrun, tempo, where you’re aiming to build strength endurance. A wise runner will also try to incorporate some strength work, perhaps two 10-minute sessions per week, as well as time for flexibility and stretching using a foam roller. It won’t take long in a traditional 16-week marathon training plan before you start to clock up the miles, which will probably make you feel increasingly tired. You are asking a lot of your body, and it will do its utmost to try and get you to your start line, but remember that this increase in training and general strength and conditioning will mean your muscles are having to work harder than ever before, with less rest.
When you run, or do any workouts, you work your muscles so hard that you cause the fibres to tear a little. During a long run like the marathon, you will get so many of these tiny tears in your muscles that you’ll be walking around with wooden legs for a few days. This is normal and is known as DOMS, or delayed onset muscle soreness.
After a run or workout, your body needs to fix these tears and rebuild the muscle so that it doesn’t happen again, which is how your body becomes stronger and faster. This is where protein is important, because it repairs muscle damage caused by exercise and is the essential nutrient which allows our bodies to recover more quickly. It also helps your body to repair other tissues such as cartilage and bone, as well as boost your immune system.
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