Whether it be giving up sugar, alcohol, or gluten, there’s something to be said for trying it first. But I have friends who stop drinking entirely for a month leading up to the big day. I had recently written a blog post and written about just how much I wanted to run a BQ, and then there I was drinking so much that I was skipping my long run. Most runners know that … Mormon rules around alcohol Create a personalized feed and bookmark your favorites. Regular drinking may impair your ability to complete key workouts, making it less likely that you'll reach your full potential for the marathon. Avoid regularly drinking beer, cocktails and alcopops. Women's Running Magazine So that evening, I decided…no more alcohol until after the Boston Marathon. The bubbles in the champagne can cause reflux and heartburn as it weakens the valve between your stomach and oesophagus. I can certainly relate to that. Champagne: A study found that 3 glasses a week could stave off brain disorders including dementia and Alzheimer’s, although the benefits only occur after the age of 40. However, it makes your stomach secrete extra acid, irritating and inflaming the stomach lining and making you feel sick. As Meb said, ‘”If you’re one of the many runners who enjoy a post-race beer or a glass of wine with dinner, I’m okay with that. It could also make you more prone to injury, as alcohol can lead to higher levels of the stress hormone cortisol, which slows down the repair process. A question that has, and will continue to divide runners. But it's not all bad news. The best Christmas gift ideas for runners, The best treadmills for runners, starting at £100. Go for better quality, more naturally produced wines and spirits. I need to know how to drink in moderation without ruining my training and limit the missed runs due to hangovers. Cortisol could reduce your human growth hormone by up to 70 percent, limiting your body’s ability to build and repair muscle. Alcohol's Effect on Long-Term Training . So you need to ask yourself whether you’re the kind of person who can moderate your intake. Studies have discovered that alcohol consumption decreases the use of glucose and amino acids by skeletal muscles, adversely affecting the energy supply and impairing the metabolic process during exercise, as well as affecting the body’s ability to store glycogen—both which are crucial for training. I am training for my 4th marathon and am desperate to go sub-4 (P.B. Start a reward piggy bank. Alcohol’s Effect on Your (Runner’s) Body Most marathon training plans are around 16 weeks long. You may feel like you’ve earned that post-hard run beer, but it will contribute to your dehydration and may reduce your body’s ability to recover and repair. It’s important to find out what works for you. Ideally in the run up to a race you will avoid over-indulgence completely, which would count as anything over two or three small glasses of wine, because of the resultant hangover, dehydration and recovery, which could all impact your training. Training Articles/Coach Blog. Alcohol has an enormous impact on muscle protein synthesis, reducing it by up to a third. Drinking certain types of alcohol in moderation can even be potentially … Training Articles. If giving up alcohol feels a little like punishment, make it into a reward instead by saving up … 4:03!) So that’s my reason to give up alcohol, but I wondered whether there were more serious reasons to stay off the booze while training (aside from the hangovers). We earn a commission for products purchased through some links in this article. This will guide your decision as to whether cutting down or a complete ban is the best move for you. I’ve never given up alcohol before when marathon training—although I know many people do—but this time I’m willing to do everything to make April 17 the best race of my life. I’m Not Running Boston This Year (Even Though I Qualified), After 9 Years of Perseverance, Heartbreak No More, Desiree Linden on Recovering and Recalculating: “It’s Uncertain for Everybody”. To help separate fact from fiction, we asked qualified nutritionist Kim Pearson to share her advice on when to cut out alcohol in your training plan: Firstly, it’s important to remember that there is no hard and fast rules when it comes to how long before a race you should stop drinking alcohol. But be sure you’re completely rehydrated from the day’s running before you have any alcohol; otherwise, you’ll slow your recovery.”, If you are going to drink, here’s what you need to keep in mind when choosing your drink…. Or will it turn into a bottle? Cider: High in iron and potassium, it’s proven to improve high blood pressure and heart disease—YES! Patrick Blennerhassett stopped drinking alcohol a year ago to train for the 2020 Hong Kong Marathon. This content is imported from {embed-name}. If you do still want to enjoy a cold one, do so after rehydrating properly with plenty of water as well as eating something filled with protein. This could reduce your speed and endurance, and may lead to injuries. Take time to consider how booze affects you personally and how this impacts on your training. What a hypocrite. 5. The calories can quickly build up, offering no nutritional value and potentially adding a couple of unnecessary pounds or hiding the results of your hard work in the gym and on the track during training. If you’re not sure, try keeping a drinks diary and note down how you feel after drinking to see if there's a link between energy levels, mood or running performance and the amount you’re drinking, (or when you don’t drink at all). It could also make you more prone to injury, as alcohol can lead to higher levels of the stress hormone cortisol, which slows down the repair process. Vodka: It’s highly distilled and purified meaning it’s not so mean to your stomach, and without preservatives meaning your head shouldn’t pound quite so hard—watch what you mix it with, though, as high calorie soft drinks can really add up. I once gave up for 16 weeks when training for my first marathon and it made me miserable and anti-social. Red Wine: It packs more potassium, iron and phenolics per glass than its white counterpart. Too much sugar results in blood sugar fluctuations which can lead to energy dips, cravings and lack of concentration, all of which will be bad for your race prep and performance…. I enjoy beer in moderation, even when training for races. According to studies, giving up alcohol for one month can lead to a 15% decrease in the amount of fat in your liver. No more excuses. And I get asked a lot (mostly on Instagram) if I drink during marathon training, especially after my post about what I eat in a day. Join Active Pass to get Women’s Running magazine, access to exclusive content, thousands of training plans, and more. You never sleep too well after a few drinks, and we all know just how important sleep and rest is while training. I never drink on a school night but usually have a few pints on either a Friday or Saturday night. When do you need to give up alcohol before running a marathon? But the answer to “do you drink” is a bit of a longer answer than yes/no. Be honest with yourself and make your decisions from there. The reason they take time is because you are physiologically changing your cellular structure: by building your muscles and cardiopulmonary system and increasing the mitochondria in your muscle cells so you can perform more efficiently. To be honest, I like drinking! White Wine: A small glass contains 130 calories and 2 units of alcohol. Studies have discovered that alcohol consumption decreases the use of glucose and amino acids by skeletal muscles, adversely affecting the energy supply and impairing the metabolic process during exercise, as well as affecting the body’s ability to store glycogen—both which are crucial for training. If this isn’t an option, try having one before you go out, and leave a glass next to your bed to have when you get home. For example, if the race is about having fun with your friends or completing a distance for the first time, you will have a different approach to discipline than if you’re aiming for a PB or running competitively. Tiredness can also cause you to overeat, over-caffeinate and train poorly. Marathon recovery: how long should you rest for. And honestly — I don’t know if I could do it! © 2020 Pocket Outdoor Media Inc. All Rights Reserved. I knew it wouldn’t do me any good to push through the miles, dehydrated and feeling miserable. S running Magazine Create a personalized feed and bookmark your favorites, thousands of training plans, and onto! To ask yourself whether you ’ re training for my 4th marathon and it made miserable... Sleep and temporarily reduce your speed and endurance, and more Christmas gift ideas runners... Not you ’ re including alcohol in your diet, but staying is. Mormon rules around alcohol I am training for my 4th marathon and desperate... 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