Movement

Dan Churchill

Endurance training: Dan’s tips to run the distance

To give your body the glycogen fuel it needs, keep it simple (and delicious) with Dan’s Oat Pancakes with Banana & Walnuts.

Some runners turn to energy gels or bars for their glycogen needs. I’m not a huge fan, but if you really need the quick hit of sugar and energy they can come in handy.

2. Don’t forget the 'fourth macro'

When I’m training for a marathon, I’m focused on supporting my brain, immune system and muscle contraction. One way I do this is by prioritizing color on my plate – I like to call it ‘the fourth macronutrient’.

Phytonutrients, the natural compounds that give fruits and vegetables their colors, play an important role in the immune system and protect your body from environmental stressors. This is especially important because your immune system can become suppressed when you’re in heavy endurance training. So extra greens and anti-inflammatory foods are top of my list.

If it’s got color, it’s got goodness. Support your immune system through training with colorful, veg-filled meals like this Zesty Chicken Salad with Blueberries.

As I get closer to a race, I also avoid sauerkraut and kimchi. Sometimes the gas exchange that happens when you consume fermented foods can upset your stomach, especially if your system isn’t used to it.

3. The first thing to give out will be your legs

It’s easy to get tunnel vision when you’re preparing for a certain type of event. But it’s not just your aerobic capacity that’s going to be tested in a marathon – it’s often your legs that will give out first.

So I’m always complementing my running with strength training to support my legs and joints. Any load-bearing and unilateral work that involves your joints and mobility will give your body extra strength for the long haul.

If you’re not sure where to start, try these workouts on Centr to break up your event-specific training:

• Mobility workouts – e.g. Functional Training, Pilates

• Bodyweight workouts – e.g. HIIT, HILIT

• Plyometrics with Bobby

• Stretching sessions

4. Recovery is about more than rest days

My recovery routine includes foam rolling, a compression gun and hot/cold therapy – there’s a reason you see pro athletes (plus Chris in his Nat Geo series Limitless) jumping into an ice bath or hitting the sauna after training! Shocking your body in this way has been proven to fight inflammation and increase blood circulation, along with a whole lot of other benefits.

Sleep is the other crucial element in your recovery. When I spoke to Dr. Steve Lockley from the Sleep Medicine division of Harvard on my Epic Table podcast, he gave some great simple tips for maximizing your sleep:

• Sunlight exposure during the day

• Avoiding blue light at night

• Establishing a consistent sleep schedule

If you’re having trouble getting to sleep, the Centr Team can help with more science-backed fixes.

5. Try breathwork to overcome mental blocks

You need to breathe to perform well on the big day. Sounds obvious, right? But a different approach to your breath could make all the difference when the pressure is on.

For me, this is all wrapped up with mindfulness. Everybody’s mental blocks when facing a big challenge will be different, but practicing breathwork before you hit the starting line will help you physically and mentally, creating the right passages in your neurological system.

There are a whole lot of meditations for breathing and performance on Centr that help me get into the zone.

Find the calm and focus that will carry you over the finishing line by practicing your breathing in a meditation with Chris.

6. You need more than water to hydrate

It only takes a 2 percent decrease in hydration for your performance to drop. Yes, you need water, but when you’re sweating at ‘big event’ intensity, electrolytes are also a must.

You lose anywhere between 350-700mg of sodium per hour of exercise and up to 2800mg of sodium during more extreme training and endurance events. This is a lot to replenish through salty foods alone, so getting electrolytes through supplementation is key.

The most common forms of electrolyte supplements are powders (drink mixes), effervescent tablets, or pre-mixed bottled drinks. But you can also DIY – Centr’s dietitian Angie Asche likes to make her own hydration drink using watermelon, coconut water, lime and a little salt.

7. Use the ‘tapering’ technique

You’ve probably heard of ‘tapering’ – it’s a big concept in endurance sports preparation. What it means is that at the peak of training for an event, you start to reduce the load on your body, because it’s as prepared as it is going to be.

In marathon prep, this means doing close to the longest run you’ll do in the lead-up, then lowering your run distances.

When your body and head space are ready, you then switch to 2 weeks of recovery so you feel completely rested going into the event. For me, that looks like gentle shake-out runs and mobility sessions (light workouts or stretching).