Photo: Victah Sailer @PhotoRun/Canada Running Series.
With the Scotiabank Toronto Waterfront Marathon three months away, Canada’s top marathon mom and 2016 Olympian Krista DuChene shares with us the tips she finds most pertinent to this part of the build-up. “While there are still several weeks before race day,” says DuChene, “now is the time to establish good habits and consistent routines.”
In 2013, DuChene became the second fastest Canadian women of all-time running 2:28:32 at the Scotiabank Toronto Waterfront Marathon. She’s confirmed for the 2018 Scotiabank Toronto Waterfront Marathon. These are some of the training, mental, nutrition and lifestyle habits she follows, and you can too.
Check out Krista DuChene’s 5 DO’s and DON’Ts of early marathon training.
Photo: Victah Sailer @PhotoRun/Canada Running Series.
Training tip
Do what works for you and avoid filling your day with too much busy work. Complete your scheduled workouts and long runs in a manner that is sustainable and enjoyable. As for the extras, be consistent with what you need to do. Whether it’s pilates, massages and biking or it’s yoga, foam-rolling and swimming, make those extras a priority in your weekly routine. But do not think you have to do everything. Trying to include too many extras can be exhausting and unnecessary.
Mental tip
Take a moment each week to review your progress. A simple check mark in the box after successfully completing a solid workout can be incredibly motivating. Look at where you’ve come from and also ahead, knowing there is much more work to complete.
Nutrition tip
Healthy eating while marathon training does not have to be complicated. Keep it simple and consistent.
At breakfast
Include a whole grain, fruit or vegetable, and dairy or protein. My staple is a bowl of oatmeal with berries and peanut butter, and a green smoothie with Greek yogurt, spinach and frozen fruit.
At lunch and dinner
Make your plate ½ vegetables, ¼ lean protein, and ¼ whole grain. Include a glass of milk.
Lunch could be a whole grain wrap filled with spinach and tuna or salmon with some raw vegetables.
Dinner could be salmon or beef, brown rice or sweet potato, and steamed vegetables.
Lifestyle tip
Enjoy the journey toward your marathon while continuing to balance other aspects of your life. When going out, order a lighter or non-alcoholic drink and get off your feet and skip the heels in order to be at your best for tomorrow’s workout.
Take the time to sit on your back deck and enjoy the summer sunset, being grateful for the opportunity to watch the sunrise on your weekend long runs.
The Scotiabank Toronto Waterfront Marathon takes place on Oct. 21. Reserve your spot on the start line today.
