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The 10-Week Half-Marathon Training Guide

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Nutrition for Runners

You know carbs are crucial, but the question is how to hit the spot without overdoing it. "For the three days pre-race, increase carbs from 55 percent of your diet to 70 percent, and up your calories to 2,900," says Stephanie Middleberg, RD, a sports nutritionist in New York City. For a 140-pound woman, that's 515 grams of carbs a day, as in the sample menu below.

Breakfast: Warm Apple-Raisin Oatmeal

Mix together 1 cup dry oatmeal, 1/4 cup raisins, 1/2 cup skim milk, 1 tablespoon honey, and 1 medium apple, sliced. 610 calories, 16g protein, 128g carbohydrate, 6g fat (1g saturated), 14g fiber

Snack: Nature Valley Granola Bar in Oats 'n Honey

190 calories, 4g protein, 29g carbohydrate, 6g fat (0.5g saturated), 2g fiber

Lunch: Turkey and Hummus Sandwich with Lentil Soup and Applesauce

Toast 2 slices whole wheat bread. Spread each piece with 1 tablespoon hummus and top with 3 ounces turkey, lettuce, and 2 slices tomato. Serve with 1 cup lentil soup (try Amy's Organic Lentil Soup) and 1 cup applesauce. 685 calories, 39g protein, 109g carbohydrate, 11.5g fat (1g saturated), 14g fiber

Snack: Banana and Almond Butter Treat

Toast an English muffin. On each half, spread 1/2 teaspoon almond butter and 1/2 tablespoon honey. Top with 1/2-inch slices banana. 285 calories, 10g protein, 60g carbohydrate, 4g fat (0.5g saturated), 5g fiber

Dinner: Quinoa Pasta with Turkey Marinara

Cook 1 1/2 cups quinoa pasta. Heat a nonstick pan, coat with cooking spray, and saute 4 ounces ground lean turkey 3 to 5 minutes, until browned. Add turkey and 1/2 cup marinara sauce to quinoa pasta and mix. Serve with 1 cup sauteed spinach (drizzle with 1 tablespoon olive oil) and 1 roll. 1,000 calories, 44g protein, 163g carbohydrate, 10.5g fat (1g saturated), 18g fiber

Snack: 2 Fig Newtons and 1/2 cup skim milk

130 calories, 5g protein, 28g carbohydrate, 0g fat, 1g fiber

More Recipes for Runners
Energize on the Fly

Your body can typically get by on plain H2O for the first hour of your run, but what then? Middleberg recommends having 100 calories, or about 30 grams of carbohydrate, for every hour you're running beyond that mark.

Fruity-Flavored Energy Boosts

Gatorade Perform O2 in Frost Glacier Freeze

Gu Roctane Pineapple

Honey Stinger Organic Energy Chews in Fruit Smoothie

Balance Bar Lemon Meringue Crunch

Chocolaty Energy Boosts

Clif Shot Energy Gel in Mocha

PowerBar Energy Bites in Chocolate

Luna Bar Nutz Over Chocolate

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jmwhiteisa621 wrote:

Please use extreme caution when using this training plan! I followed the plan for 8 straight weeks and haven't been able to even walk without extraordinary pain since the 11 mile run. I was 2 weeks out from running a Half in Pueblo, CO. I've been diagnosed with a fracture of my right tibia as a result of the running. My doctor reviewed the plan and said the second half of the plan progresses beginnings too quickly.

12/17/2012 10:30:58 PM Report Abuse

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