Amaranth’s Nutritional Treasure: Amaranth is not just another health trend; it is a grain with an ancient history and an enviable nutritional profile. Rich in protein, essential minerals such as iron, magnesium, phosphorus, and manganese, and an amazing array of antioxidants, amaranth is a nutritional treasure trove.

Protein for Muscle Power: For runners, protein is critical for muscle repair and growth. Amaranth offers more protein than many traditional grains, making it an excellent choice to support muscle health and speed recovery after exercise.

Complex Carbohydrates for Energy: Energy is the runner’s currency, and complex carbohydrates are the bank. Amaranth provides a steady flow of energy thanks to its complex carbohydrates, ideal for keeping runners on track without the peaks and troughs of simple sugars.

Minerals for Bone and Muscle Health: Every step a runner takes stresses bones and muscles. Amaranth, with its high content of vital minerals, helps strengthen bones, support muscle function, and improve oxygen transport, all crucial for a runner.

Antioxidants to Fight Inflammation: Intense exercise can lead to oxidative stress and inflammation. Flavonoids and other antioxidants in amaranth help combat these effects, facilitating faster and more effective recovery.

Gluten Free and Easy to Digest: For runners with gluten sensitivity or those simply looking for gluten-free alternatives, amaranth is an ideal option. In addition, its high digestibility makes it an ally for those who need an efficient digestive system during long runs.

Amaranth is not just a superfood to add to your shopping list; it is an ally for your running journey. Whether you are a professional athlete or an amateur, incorporating amaranth into your diet can lead to tangible improvements in your performance and overall well-being. So why not add a pinch of this ancient grain in your next pre-run meal?

1. Load up on Carbohydrates:
Carbohydrates are the main source of energy for your body during a prolonged effort like a half marathon. About 2-3 days before the race, start increasing your consumption of complex carbohydrates such as pasta, brown rice, whole grain bread, and sweet potatoes. This process of “carbohydrate loading” will ensure that your muscle glycogen stores are full and ready to be used during the race.

2. Lean Protein:
Protein is important for muscle repair and rebuilding, but it should not be the main component of your pre-race meal. Opt for lean proteins such as chicken, fish, or tofu, and include them in a balanced meal.

3. Adequate Hydration:
Hydration is crucial in any race. Make sure you are well hydrated in the days leading up to the half marathon. On race day, drink in moderation to avoid the discomfort associated with excess water. The goal is to be well hydrated without feeling bloated.

4. Light and Well-Balanced Meals:
The pre-race meal should be eaten about 2-3 hours before the start. Opt for easy-to-digest foods such as whole grains, fruits, yogurt and nuts. Avoid fatty and spicy foods that could cause digestive problems during the race.

5. Snacks Before the Start:
If the race is early in the morning and you do not have time to eat a full breakfast, be sure to eat a light, high-carb snack. A banana, an energy bar, or a small peanut butter sandwich may be good choices.

6. Avoid New Foods:
Race morning is not the time to experiment with new foods or supplements. Keep what you have previously tested successfully during your workouts.

7. Consider Digestion Time:
Every person is different, so it is important to take into account your digestion time. Make sure you have experienced the pre-race meal during your workouts to know how long you need to digest it without discomfort.

8. Caffeine and Sugars:
A little caffeine can be beneficial, but use it in moderation. Sugars can offer an immediate energy boost, but their effect is short-lived. If you decide to consume them, do so with caution.

In summary, planning your nutrition before a half marathon is critical to optimize your performance and ensure your comfort during the race. Experiment and find what works best for you based on your body and individual needs. Remember that nutrition is an important part of training for a race, so treat it as carefully as you do your training plan. With a proper diet and the right preparation, you’ll be ready to hurtle toward the finish line with strength and determination. Have a great race!

Proper hydration: an essential aspect
Let’s address the first and fundamental element: hydration. During summer, our bodies lose more fluids through sweating, increasing the risk of dehydration. Therefore, it is essential to drink plenty of water before, during and after running. Before training, be sure to drink enough to maintain a good water balance. While running, carry a water bottle or hydration system with you to hydrate regularly. Also, consider using electrolyte drinks to replace minerals lost through sweat.

Schedule workouts according to temperatures
High summer temperatures can make training more difficult and risky. To avoid excessive heat stress, schedule your workouts in the early morning or evening hours, when temperatures are milder. Avoid training during peak hours, when the sun is most intense and the risk of dehydration and overheating is greatest.

Pre-run meals: lightness and balance
Before a summer workout, it is important to eat a light but nutritious meal. Opt for complex carbohydrates such as whole grains, whole grain breads, or fruit, as they will provide lasting energy for your workout. Avoid heavy or high-fat meals that could weigh down your digestion and affect your comfort while running.

Energy snacks: refuel during activity
During longer or intense runs, you may need to supplement your energy with snacks. Choose easy-to-digest foods such as energy bars, dried fruit, or energy gels. Make sure these snacks are rich in carbohydrates to provide energy for your muscles and support your endurance during training.

Fruits and vegetables: natural hydration
Summer offers a wide range of fresh, juicy fruits and vegetables. Include high water content foods such as watermelon, cucumbers, melons, oranges and strawberries in your diet. These foods will not only help you hydrate, but also provide important antioxidants and vitamins to support your overall health.

Limit alcohol and sugary drinks
During the summer, it is important to limit your consumption of alcohol and sugary drinks such as soda and fruit juices. These drinks can increase the risk of dehydration. Also watch out for energy drinks that may contain high amounts of caffeine or other stimulants that can adversely affect hydration.

Recognize the signs of dehydration
During summer running, it is critical to pay attention to signs of dehydration. Symptoms such as excessive thirst, sudden fatigue, dizziness or muscle cramps may indicate fluid loss. If you experience such signs, stop training, seek shade and hydrate properly.

Running during the summer can be a rewarding experience, but it requires proper nutrition planning. Maintaining adequate hydration, planning workouts according to the temperatures, eating light and balanced meals, and including water-rich fruits and vegetables in your diet are all key to ensuring optimal performance and proper hydration during summer running. Always listen to your body and adapt your diet to your individual needs. By following these tips, you can enjoy summer running to the fullest, achieve your goals, and maintain excellent health.

Set realistic goals:
First, set realistic goals for your ultramarathon. Evaluate your experience and current fitness so that you can set an appropriate distance as a starting point. It is advisable to start with a relatively short distance, such as a 50K (50 kilometers) or 50 miles (80 kilometers), before tackling longer ultramarathons such as 100 miles (160 kilometers).

Develop a training plan:
Creating a detailed training plan is critical in preparing for an ultramarathon. Gradually increase your weekly distance, alternating between longer runs, shorter high-intensity runs and rest days. Be sure to also include endurance training, such as uphill running sessions and variable terrain running sessions, to simulate the conditions you will face during the race.

Nutrition and hydration:
During an ultramarathon, proper nutrient and fluid intake is crucial. Practice the nutrition strategy you plan to follow during the race during your training sessions so that you can test it and make any necessary changes. Be sure to take in complex carbohydrates before the race to provide lasting energy and to hydrate adequately during the event. During the race, try to eat light but nutritious foods and keep your fluid intake consistent.

Mental training:
Running an ultramarathon requires exceptional mental strength. Develop strategies for dealing with fatigue and pain, such as positive visualization, breaking the race into manageable segments, and focusing on the present rather than the entire distance. Practicing meditation and deep breathing can also help you remain calm and focused during the race.

Experiment and adapt:
Every runner is unique, so it is important to experiment and adapt your strategies during training. Try different running shoes, clothing and fueling strategies to find what works best for you. Also, learn to recognize your body’s signals and adapt your pace and running strategy accordingly.

Logistical preparation:
Make sure you have a good understanding of the ultramarathon route, including refreshment stations and support areas. Plan your logistics in advance, including transportation, lodging, and support people to accompany you. Also, make sure you have the necessary equipment, such as a hydration bag, food, and clothing suitable for all weather conditions.

Running an ultramarathon is challenging, but with the proper preparation, a solid strategy and a positive mindset, you can achieve extraordinary results. Always remember to listen to your body, take care of yourself and enjoy the journey as you embark on this extraordinary endurance adventure. Good luck!

One aspect that we cannot underestimate at this point and that is an integral part of our preparation is the issue of nutrition. In this episode we talk about it with Paolo Vialardi who gives us the coach’s advice , and with Alessio Massarenti ,a nutritionist biologist, who gives us a series of tips and indications that will guide us in the coming weeks .

If you want to contact Alessio Massarenti for a consultation these are his references dott.alessiomassarenti@gmail.com – tel: 392 5614523

We asked how the first experiments with supplements are going with our friend Marta, who is preparing for her first Marathon after she tackled the 24 km training

This is the audio of this week’s episode
Listen to “October 22: Nutrition and Integration with Alessio Massarenti” on Spreaker.

Suggested workouts for next week :
1)40′ slow bottom
2)risc + 40′ fartlek
3)20′ slow cross country
4)30km doing 10 x 2km marathon pace /1km half pace”

you can also find them in the episode we dedicated within the Marathon series ,
Listen to “Marathon: Week -5” on Spreaker.

This is a very fascinating competition held over a distance of just over 21 kilometers. It is thus placed exactly halfway between the 10,000 meters and the actual marathon, making it an excellent choice for having fun and keeping body and mind busy at the same time.

If you are an athlete at the beginning of your journey, act with the utmost caution. You cannot prepare for such a distance without having the right technical background. Do not be in any hurry to achieve the best results immediately, but proceed step by step. Ask your body to find the right familiarity with due gradualness. If, on the other hand, you are already a good middle-distance runner, it takes you between two and three months of preparation for a half marathon of excellent standard.

What speed to maintain for attractive performance .

At this point, when you choose to prepare for a half marathon, you need to turn a keen eye toward finding the best speed. Such an opportunity is perfect for getting to know the limits of your physique. Start with your time in a recent 10-kilometer race , or in a test over this distance m or it might be useful to take a lactate test.

Then, focus on a series of time trials to gain perfect mastery of your cadence. Run over more distance and find the pace you can sustain over a longer period of time. With that in mind, you can project your performance on the race stages and meet the set milestones

Finally, target your intensity zones and focus on them. You can enlist the help of a coach who can follow you step by step, showing you the correct cadence to carry on for the 21 kilometers of your half marathon. Divide the final time by the number of kilometers and follow the pace steadily, with the prospect of achieving better times incrementally.

How best to train for the half marathon.

Now all that is left for you to do is train your best for the half marathon. Basically, there are four types of exercises you should carry on. We are talking about the longs, the alternates, the repeats, and the tempo runs. Long runs are essential to develop your lipid power and increase mileage with progression. Alternates involve alternating between race pace and slow pace. Repeats increase aerobic speed and should be performed with the goal of developing optimal endurance. Finally, tempo runs serve you during the last month of preparation and help you perfect your bottom line.

You should train at least three days a week, framing them as best you can within your daily personal and professional commitments. At the same time, you can do lighter activities such as stretching, swimming, cycling, free body, and core stability. As a general rule, we suggest you alternate a workout day with one day of absolute rest or under the banner of the light activities mentioned.

Our tips for increasingly exhilarating preparation .

What do you need to do to prepare for your half marathon and get the best possible results? First of all, it is essential that you acquire the right motivation. Focus on your goal, avoid anyone or anything to divert your attention. To make your workouts more enjoyable, find one or more people who can support them with you. Gradually, find your race pace and try to maintain it for longer and longer distances.

Try to run in more situations, aiming for proper alternation between ascents and descents and on different bottoms. Don’t leave the importance of correct nutrition on the back burner, perhaps choosing the ideal supplements for each of your sessions. Finally, always keep an eye on your brain, in turn keeping it trained for such sustained and prolonged exertion.

How to best manage your half marathon .

After months of physical and psychological preparation, now the most important moment has finally arrived, which is to run the half marathon. Before you try your hand at it, you should study the circuit and find the right strategy to tackle it smoothly. Before your start, do some stretching exercises, warming up your muscles as best you can. Increase your gait in progression and perform your first stretches.

Then, the time comes for the actual race. Start with a moderate pace and increase it little by little, but minimize any out-of-threshold. Manage your energy appropriately and avoid running in reserve. With 4 to 5 kilometers to go, begin to reckon with the first signs of fatigue. React by taking a few seconds to slow down and restart with all the strength left in your body. With such premises, you can achieve the desired results and improve your times in the half marathon.

Listen to “KiRun – Runner’s Club” on Spreaker.