3. Fuel, Fuel, Fuel
If you expect your body to perform you need to supply it with the required fuel to do so.
"I am almost constantly eating or running," Hadley says.
Protein is a key nutrient to build and repair muscle. Runners should include a protein-rich snack or meal within 30 minutes of completing a run. For carbohydrates, opt for whole grains, with the exceptions being pre-run and during training when you need the immediate fuel from sugar. Fats have their place in a runner's diet, but stick to the heart-healthy Omega-3s from sources like salmon, avocado and nuts.
"In marathons, I try to drink either some water or Gatorade once every three miles, and then also take one or two GUs or gels along the way," Hadley says. "I practice this on my tempo long runs and regularly take water or Gatorade on my long runs as well."
4. Make Some of Your Long Runs More Than Just Long and Easy
Some of your long runs need to be at a higher intensity than your easy run pace. If you expect to race hard, you need to prepare yourself to handle that pace as well as practice your fueling strategy when you're pushing it above an easy level.
For Hadley, this means every other week turning her long run into a workout.
"I do 20 miles with the first five miles as a warm-up, then a 10-mile tempo run at about marathon pace, then finish with a five-mile cool-down," she says. "That really helps build my strength and toughness—mentally and physically—for the marathon.
