Your Complete Guide To Marathon Training – Start To Finish 🏁

For many runners, the desire to do a marathon is about personal challenges.

You might want to test your limits or prove that you can go the distance. Perhaps a friend has talked you into it. Maybe you'd like to lose weight, get healthier or raise awareness for a charity.

Whatever your reason, hold on to it and remind yourself of it often during the months ahead. Maintaining your motivation will help you get out the door when your legs are tired, or the weather is nasty.

GETTING STARTED

Be aware of your limits. The 42.2km in a marathon puts you at a significantly higher risk of injury than your daily neighbourhood jogs. Consult with your physician before embarking on any training program.

START EARLY

Conventional wisdom recommends that aspiring marathoners run consistent base mileage for at least a year before embarking on a marathon training program.

One of the most common causes of injury is building weekly mileage too soon, too fast—so don't underestimate the importance of consistently running at least 32–48km a week regularly before committing to training for a marathon.

START SMALL

Running a few shorter races—5Ks, 10Ks, or even a half marathon—is an excellent way to prepare physically and mentally for a first marathon.

CHOOSING A FIRST MARATHON

Marathons range from quiet, low-key races on backcountry roads to spectator-lined urban races with tens of thousands of runners. To help you get used to the race vibe and identify your preference, run a few shorter races, cheer on a friend or volunteer at marathons.

Choosing a marathon close to home may offer a "home field advantage" with the opportunity to run on familiar roads; on the other hand, choosing a "destination" race can really stoke your motivation fire in the months leading up to race day.

THE FOUR BUILDING BLOCKS OF MARATHON TRAINING  

The primary elements of marathon training are:

Base mileage. Build your weekly mileage over time, running three to five times weekly.

The long run. Do a long run every 7–10 days so your body can adjust gradually to long distances.

Speed work. Practice intervals and tempo runs to increase your cardio capacity.

Rest and recovery. Adequate rest helps prevent injuries and mental burnout.

BASE MILEAGE

Most marathon training plans range from 12 to 20 weeks. Beginning marathoners should aim to build their weekly mileage up to 80 km over the four months leading up to race day.

Three to five runs per week is sufficient.

The vast majority of these runs should be done at a relaxed pace. You should run at an easy enough pace to carry on a conversation.

Never increase your weekly mileage by more than 10% when building base mileage.

THE LONG RUN

Your next step is to build up to a weekly long run. This should be done once every 7–10 days, extending the long run by a mile or two each week.

Every 3 weeks, scale it back by a few miles so as not to overtax your body and risk injury.

For example, you might run 20km one weekend, 21km the next, then 22km, and then 20km again before moving on to 23km on the fifth weekend.

Doing these runs at a substantially slower pace builds confidence, lets your body adjust to longer distances, and teaches you to burn fat for fuel.

❗ Max distance: Most marathon training plans usually peak at a long run of 32 km.

So where do those last 10km come from on race day?

With proper training, your body will take advantage of the peak shape your body will be in, the rest you offer during a tapering period, and the adrenaline and crowd support of race day.

SPEED WORK

Speed work is an optional element to incorporate into your training program. It can increase your aerobic capacity and make your easy runs feel… well, easy!

Intervals and tempo runs are the most popular forms of speed work.

Intervals are a set of repetitions of a specific, short distance, run at a substantially faster pace than usual, with recovery jogs in between.

For example, you might run 4x 1km repeats at a hard pace, with 5 minutes of slow jogging or even walking between the mile repeats.

Tempo runs are longer than an interval—generally in the range of 4–16 km, depending on where you are in your training—run at a challenging but sustainable pace. This kind of workout teaches your body, as well as your brain, to sustain challenging work over a longer period of time.

Always allow your body to warm up and cool down with a few easy miles at the beginning and end of any speed workout.

REST AND RECOVERY

Rest days mean no running. 

They let your muscles recover from taxing workouts and help prevent mental burnout. The greatest enemy of any aspiring marathoner is injury, and the best protection against injury is rest.

Cross-training is a great option if you are itching to do something active on your rest days.

Cross-training can include walking, hiking, cycling, swimming, yoga, lifting weights, or any other active pursuit that isn't as high-impact as running.

TAPERING

In the two or three weeks leading up to your marathon, scale back significantly on the overall mileage and difficulty of your runs to let your body rest up for race day.

HYDRATING AND FUELING ON THE RUN

HYDRATION

Nearly all marathons include water and aid stations along the way.

If you plan to carry some water on race day, buy a hydration pack or belt long in advance and get accustomed to running with it. Never try something new on race day.

While training, of course, you will be doing plenty of long runs without the benefit of aid stations.

Several tried-and-true techniques to consider:

• Carry your own water using a hydration pack or belt or with handheld bottles.
• Do long runs on a short loop course to stash water in one spot.
• Plot your long-run route to pass water fountains (but during colder months, ensure they're turned on).
• Stash water bottles along your route the night or morning before your run.

FUELLING

You've probably heard about the phenomenon many marathoners experience around the 32 km mark, commonly called "hitting the wall" or "bonking."

Your body can only store so much glycogen—its primary energy source during the marathon.

As this level gets depleted throughout your marathon, your muscles will begin to tire and feel heavy. While no amount of fuel consumption during the race can entirely replace your depleted glycogen, consuming small amounts of carbohydrates can help prevent you from hitting the dreaded wall.

Energy gels or chews are the easiest to carry and often most straightforward to digest—but a few pieces of fruit or an energy bar can also do the trick.

For any run over 2 hours, aim to take about 60 grams of carbohydrates per hour.

As with everything, test out various fuel types on your training runs to see what your stomach tolerates best so you can fuel confidently on race day.

RACE DAY TIPS

Don't try anything new on race day—no new shoes, new shorts or a new shirt.

Don't guzzle 3 cups of coffee if you usually have one.

You should be fine-tuning your clothing, gear and fueling strategies during your long training runs.

BEFORE THE RACE

🍒Hydrate well for several days leading up to your marathon. Drink a big glass of water before bed the night before race day. Drink another one first thing in the morning.

🍒Eat a simple, high-carbohydrate breakfast several hours before the start of the race. Bagels, oatmeal, bars and fruit all work well.

🍒Lather up with a little Vaseline or BodyGlide in areas vulnerable to chafing (you probably learned where during training runs).

🍒Get to the starting line early, and if needed, get in the port-a-potty line 30–40 minutes before the official start time. The lines may be long.

🍒The temperature will rise throughout the race, so don't overdress. If you're really cold at the start, wear an oversized trash bag over your clothing to keep warm until the starting gun goes off.

🍒If you plan to run with music, check whether headphones are allowed on the course; not all marathons permit them. Running with headphones can be dangerous if you can't hear what's happening around you, particularly if you're not on a closed course. Finally, something must be said for not tuning out the sounds of the spectator crowds and your fellow runners.

DURING THE RACE

🍓Start slowly. It's easy to get caught up in race-day adrenaline, but starting too fast is a big rookie mistake. There will be plenty of miles to pick up your pace if you're feeling great.

🍓Don't blaze by every aid station or try to drink from a cup while running full blast. Either practice drinking while running before race day or just pull over for a few seconds to drink.

🍓Bathroom lines are longest at the first few aid stations. It may save you time if you can wait another few miles without discomfort.

🍓If you have a friend coming to cheer you on, plan ahead at which spots along the course he or she will meet you. A friend along the way can be a considerable boost.

🍓Enjoy the energy of the spectators. However, ignore the guy with the box of chocolate doughnuts. He's trying to be nice, but chocolate-glazed doughnuts at 29 km are not a good idea.

RACE RECOVERY AND BEYOND

RACE DAY

✔ In the immediate moments after you finish, drink several cups of water or sports drink to nourish your tired muscles.

✔ Walk a little, if you can, to let those muscles cool down.

✔ Do gentle stretching.

✔ Eat some simple carbohydrates, whether you feel like it or not.

AFTER RACE DAY

❤️️ Take at least a week off before resuming any regular running schedule, and even then, take your time easing back into distance and frequency.

❤️️ Get plenty of sleep.

❤️️ Eat well-balanced meals.

❤️️ Take care of any injuries or ailments you may have developed during the race.

❤️️ Nourish your immune system, which will be more vulnerable immediately after the marathon.

Strength Training 💪🏻

STRENGTH TRAINING FOR OVERALL BODY BALANCE AND STRENGTH 

While a consistent running regimen will do a great job of strengthening your legs and lungs, it won’t do much for many of the muscles in the rest of your body. 

A basic 30 to 45-minute strength-training session once or twice a week will improve overall body balance and help lessen the likelihood of an overuse injury.

Give the session described below a shot. 

☝🏻 Take 1-2 minutes of recovery time between each exercise. 
☝🏻 Start with one set of the circuit and work your way up to three sets over 8 weeks.

◄[🏆]► PULL-UPS ◄[🥇]►

Using a pull-up bar, position your hands slightly wider than shoulder apart.

Let your body hang until your arms are straight.

Pull yourself up until your chin is parallel with the bar.

Repeat 3-5 times.

◄[🏆]► SINGLE LEG DEADLIFTS ◄[🥇]►

Take a 3 - 4 kg dumbbell in your right hand and stand on your left leg with the knee slightly bent. 

Lower the dumbbell to the floor with your right arm, keeping it straight, and ensure your back is locked as your right leg kicks back. 

Keep your head up and aim to maintain a straight line between your right shoulder and your right leg. 

When the dumbbell gets close to the floor, pull your right arm away from the floor and bring your right leg back toward a standing position. 

Repeat this sequence ten times, then switch and do the same on your right leg.

◄[🏆]► PUSHUP MATRIX  ◄[🥇]►

This exercise utilizes three positions: 

1. Hands parallel and shoulder width apart. 
2. Hands staggered, right one forward. 
3. Hands staggered, left arm forward. 

Perform 5 reps in each position. 

Try doing this exercise by putting your hands atop a stability ball for an additional challenge.

◄[🏆]► PLANK MATRIX ◄[🥇]►

This exercise utilizes four positions: 

1. Face down, forearms on the floor shoulder width apart (hold for one minute). 
2. Right side, forearm on the floor (hold for 30 seconds). 
3. Left side, forearm on the floor (hold for 30 seconds).
4. On your back, put your hands on the floor (almost like a backward push-up) (hold for 30 seconds).

◄[🏆]► HAMSTRING CURLS  ◄[🥇]►

Lay on your back and put your feet atop the stability ball. 

Lift your lower back off the ground and push the ball away from you with your feet, straightening your legs and keeping your core right. 

Then, bring the ball back toward you. 

Repeat 20 times.

◄[🏆]► BURPEES ◄[🥇]►

Start in a standing position. 

Fall to the floor into a pushup position, straightening your body to parallel the floor. 

Hold this position for two seconds before returning to a standing position and jumping into the air, straightening your body. 

Perform 10-15 burpees per set.

◄[🏆]► BODYWEIGHT SQUATS ◄[🥇]►

Stand with your feet shoulder-width apart and your heels firmly planted on the floor. 

Put your hands before you and lower your body into a sitting position. 

Keep your back straight and push your weight into your heels as you reach a sitting position. 

Hold for three seconds before returning to a standing position. 

Repeat 10-15 times. 

Perform this exercise with 3 - 4 kg dumbbells for an additional challenge.

◄[🏆]► REVERSE DIPS ◄[🥇]►

Stand with your back to a bench or chair whose seat is about 3 feet off the ground. 

Put your hands on the seat behind you just beyond shoulder width apart and your feet two to three feet out in front of you (heels will be on the ground, toes up in the air), keeping your body straight. 

Lower your upper body until your elbow reaches a 90-degree angle. 

Repeat 10-15 times.

Quality Training Essentials

꧁✿🌸╭⊱ Quality training 1: LONG SLOW RUN ⊱╮🌸✿꧂

Typically, a runner performs this training session at the weekend, and it predominantly trains the aerobic energy system. Common mistakes involve running at a pace that is too fast or starting at a pace that is too fast and dramatically slowing in the latter part of the run because of the over-optimistic start.

We start slow and comfortable and go on and on. We increase the distance of this run each week whilst having a drop back down in the distance every 3-4 weeks.

Relevant for all running: Crucial for Marathon preparation and Half marathon preparation.

꧁✿🌸╭⊱ Quality training 2: TEMPO RUN  ⊱╮🌸✿꧂

Comfortably hard running. This challenges the heart and lungs. It's not so complicated that you can't speak; you can say 2-3 word strings before taking a breath, but it's undoubtedly a challenging run.

Tempo training sessions take many different forms. The most popular involves a warm-up followed by a specified running period at a 'tempo' pace followed by a cool down.

Or beginning at an easy pace and getting progressively faster throughout the run. For anything up to a half marathon, the tempo section of a run can be anything up to 1 hour.

It may be longer than that in peak training weeks for a marathon.

꧁✿🌸╭⊱ Quality training 3: LACTATE THRESHOLD  ⊱╮🌸✿꧂

When we consider the energy systems, most people interested in the sport will be familiar with the terms aerobic and anaerobic. These refer to energy generation with or without oxygen, respectively.

Aerobic energy production has waste products of carbon dioxide and water, whereas anaerobic energy production has lactic acid as a waste product.

This can cause feelings of muscle soreness, and in undertrained or overtrained athletes, we may get the phenomenon of acidosis.

When we consider lactate threshold training, we aim to increase the pace at which we meet the lactate threshold. The faster this is, the quicker our race times will be, whether they are at a pace below or above the lactate threshold.

The Lactate threshold pace is loosely defined as the pace that one could maintain for 1 hour.

For most, this is between their 10km and half marathon pace. Lactate threshold workouts focus on running at this pace for specified periods or distances.

A Popular session is the YASSO 800s.

800m run at an approximate lactate threshold pace, with a recovery period equal to the time it took to run the 800m.

Another session that really tests is a 2000m run at lactate threshold pace with 3 minutes recovery x 3.

꧁✿🌸╭⊱ Quality training 4: SPEED  ⊱╮🌸✿꧂

This does what it says on the tin, really. Regarding the quantity of your training, only a tiny amount should be done at speed. 

When considering speedwork, we are looking at training paces around your 5k pace or quicker. As such, these should only be done on distances of approx 400m or shorter, and if you have access to a track, they are best done there without the obstacles of curbs, etc, that you might not see going at such a pace. 

These are actual tests for your Lactic energy system, as the first portion of each repetition will be done before significant respiration occurs in the working muscles. 

Running at speed will help you to run more efficiently. When trying to hit specific places, you will stand up taller, use your arms more, pick your legs up more, and use your whole body to propel you forward. 

The recovery between efforts will allow you to do this all again, so you might get 2-3 km of quality running throughout a 5-6km session, but you won't feel nearly as tired. 

Typical sessions include 10x400m with 90s recovery. 12x200m with 1 min recovery.

꧁✿🌸╭⊱ Quality training 5: RUNNING FORM  ⊱╮🌸✿꧂

Speed workouts address running form, however, if you are training for a much longer distance event you may find that your running form deteriorates over the longer distances. 

You can do various drills at a more realistic pace that can help your running efficiency. 

In a warm-up for any of the Quality Training 3 or Quality Training 4 sessions, it is advisable to do 3-5 strides. 

These are short sections where you accelerate, focussing on the movements necessary to propel you forward that bit faster. 

One example of a running form drill is the cadence drill. Focus on lifting the legs up with the hip flexors and having a kick at the back rather than shuffling along. Try to increase the number of steps in a given period, even if that means a shorter stride.

꧁✿🌸╭⊱ Quality training 6: ACTIVE RECOVERY ⊱╮🌸✿꧂

After all the quality sessions of a training week, you may have a build-up of acidosis in your muscles. 

A recovery run helps to remove this. You run at a very easy pace. It's similar to your long-run pace, but importantly, it's done to feel. It should feel minimal effort, although the beginning of the run may have some mobility restrictions due to the build-up of fatigue from other sessions. 

This run aims to get oxygen to the muscles to alleviate the feelings of acidosis. This run will also allow you to get your muscles warm for a really good stretching session.

If your run leading up to an important race does not have one of the above purposes, then you need to question why you are doing it. 

Continuously running at a pace between Quality Training 1 and Quality Training 2 will lead to a slight improvement in your running performance over time. 

To achieve success in running, your training must be quality. This doesn't mean always fast. But it does mean always having an identifiable reason for your run.

Training is defined as the study of a subject to improve your skill in that subject.

When the purpose is to improve skills, each training session must have a purpose. 

When using the terms quantity and quality in run training, 

• quantity quite obviously refers to the mileage covered in a training period; 
• quality refers to training sessions having a specific purpose. 

You may have heard the term junk miles. Quality training does not have junk miles.

To achieve improvements in fitness that will ultimately lead to faster race times and being able to run for longer, we must train the different energy systems.

Each system has a greater or lesser bearing on different race distances, but since our focus is on races of 5km and beyond, it makes sense to adapt the volume of training overall while still training all energy systems all the time.

Adding Tempo Runs During Your Peak Marathon Training

Here's how to add tempo runs to your weekly sessions during your peak marathon training.

Tempo runs should not be too SHORT or too SLOW.

Typically 20 minutes is sufficient. You need to get the muscles working hard for a sufficient length of time for the muscles to become proficient.

But as your marathon goal is, you should run 8 to 10k at tempo speed.

Do this challenging long-tempo run once or twice during your weekly training.

After your warm-up, run 10 kilometres at the easier end of your tempo pace range.

Jog for five minutes, then do another 10K at a tempo pace.

Maintaining that comfortably hard pace for so many kilometres will get you into shape for long distances.

Initially, the pace would feel uncomfortably hard, but as you become fitter and stronger, the pace becomes "comfortably hard".

Of course, this TEMPO run is for the more advanced runner.

Set goals

SET YOURSELF CLEAR GOALS.

And keep them to yourself.

Talking about your goals will never help you achieve them.

Likewise, I’ve heard plenty of people talk a big game and never deliver.

You should have clear goals, such as setting yourself a 1:58 finish time and then spending your time working toward achieving that.

COMMITMENT.

If you’re a casual runner, commit to running a certain number of days a week and stick to it.

If you are a competitive runner, try training twice a day.

TRAIN ALONE

I’m not saying you should be a running hermit. Try doing 50% of your training alone.

I believe this helps in several ways:

• It allows you to stick to your game plan of running easy or hard, short or long, without ever adjusting to whoever you happen to be running with.

Optimize Your Training To Maintain High Levels Of Fitness & Performance

1. Run better.

Wherever you are right now, remove your shoes and socks, stand up and jump up and down a few times, landing on your heels.

You’ll quickly realize that landing on your heels is jarring and unnatural. To do it, you have to actively flex your toes and lock out your knees. 

Want to try it on one foot? I didn’t think so.

Yet, for some reason, many long-distance runners land on their heels when they run. That’s approximately 1,000 jarring, unnatural impacts on each foot in a 20-minute run. Talk about a recipe for an overuse injury.

Not to mention that landing on your heels slows you down. To land on your heel, you must reach your foot out in front of you.

Imagine riding a bicycle and trying to go faster by slapping at the ground with a canoe panel. Would that help propel you forward?

No. 

Every time the paddle contacts the ground in front of you, it acts as a brake on your forward momentum. Every time your foot contacts the ground in front of you as you run, it slows you down.

Research shows runners who land on the balls of their feet absorb shock better and are less likely to get injured than runners who land on their heels.

So, the first step to avoiding injury while running is to run with better technique. Land on the balls of your feet instead of your heels. 

• Don’t let your knees cave in or feet turn out. 
• Don’t reach your foot out in front of you. Anything that deviates from your body’s natural biomechanics is a recipe for injury. 

And improving your running technique will help you run faster.

2. Run less, faster.

Overuse implies doing too much of an activity. So, an obvious way to avoid overuse injuries is to do less of the activity in question.

However, it also seems logical that running less will decrease running fitness. But that’s not the case.

Running repeated, short, high-intensity intervals with rest periods in between intervals can help runners decrease their training volume and maintain or increase their fitness.

Research on high-intensity interval training shows:

• Runners who completed 4–7 rounds of 30 seconds at maximum intensity with 4 minutes of recovery 3 times a week improved their 3,000-meter time and could run longer before reaching exhaustion.

• Runners who performed high-intensity interval training twice a week improved their running economy and peak speed and showed similar improvements in VO2 max and 5,000-meter time compared to runners on their regular training program.

• Runners who performed high-intensity interval training experienced greater improvements in heart function compared to those who performed long, steady-state runs.

In other words, runners can avoid overuse injuries by running less without missing out on gains in fitness. Combined with better running technique, this approach can allow runners to maintain health and improve performance.

Race Day Etiquette 🥇 – Tips for Newbies and A Refresher for Us All 👟

Racing is inherently a solo activity. Only you can control your speed, mind, and pain threshold.

Sure, you're surrounded by thousands of other spandex-clad runners, but you aren't working together as much as simply forging ahead with lips pursed and eyes laser beamed in on the person in front of you.

So, if we're out there for ourselves, is there race etiquette to be followed?

YES!

After months of training, everyone arrives a little amped up, anxious and determined at the start line. Maybe that means shuffling a little closer to the front, nerves that require a few more bathroom breaks…maybe it means music loud enough to drown out the negative voices.

It always means thousands of people are focused on their goals but must flow together for optimal enjoyment and performance.

For those fearful of lining up at their first race and those whose britches have gotten too big from being a long-time runner, here are a few reminders to make everyone's experience a tad more fun and PR-worthy.

RACE SHIRT

DO feel free to wear it on race day for something like a Halloween run or a Pink event.
DON'T wear it for longer distances, it's just an unspoken rule of "earning" the shirt.

DO wear the race shirt from the previous year if you ran to show off your veteran status.
DON'T wear race shirts from races you didn't run.

BATHROOM BREAKS 

DO use the provided porta-potties
DON'T judge those who have to use a bush because the lines are too long.

DO bring your own TP to the start.
DON'T just don't leave the porta potty so gross even a desperate runner won't use it.

START LINE

DO get in your assigned corral. They have them to prevent people from getting run over and faster runners from being slowed down.
DON'T wear your bib on your back; this is not a rodeo.

DO feed off the energy of those around you and line up with friends.
DON'T run 5 wide and make it impossible for anyone to pass your merry band.

FINISH LINE

DO run all the way across both mats to get your time and best photo
DON'T get cranky with the volunteers/marshalls. You might be tired, but they are unpaid help making our enjoyment possible.

DO encourage any runner you are passing with a very simple "good job" or "we got this"
DON'T assume you know why someone is walking or tell them they need to run.

WATER STOPS

DO move to the side of the water station when you see it coming up to avoid sprinting horizontally through traffic.

DON'T come to a complete stop unless you like being shoved from behind.

TRASH

DO toss your cup or water sachet in the bins provided on the side of the road.
DON'T drop in the middle of the road for everyone else to run over (it becomes slippery).

DO look before you toss to avoid sloshing volunteers or other racers.
DON'T treat the street like a garbage can; hold on to those gel wrappers until you see a trash area.

WALK BREAKS

DO move to the side.
DON'T be afraid to take them, whether it's your race plan or just a must-stop now before I die feeling.

DO look behind you to avoid slamming into someone as you move to the side.
DON'T stop mid-stride in the middle of the road!

Finally, here's a reminder that time is not the only measure of a great day, so relax and enjoy your training efforts regardless of pace.

Skip These 5 Foods If You’re Working Out Soon

We’ve all been there: You’re just gearing up to crush a workout, and it strikes. “It” being the stomach cramping, the bathroom urgency, the wave of fatigue. If you’re exercising outside or in the middle of a fitness class, this gastrointestinal distress can be even more discouraging.

Although a sudden virus might be at play, it’s more likely that what you ate just before working out could be the culprit. “Exercise and digestion are mutually exclusive,” says Shawn Khodadadian, MD, of Manhattan Gastroenterology. 

“When you exercise, your body isn’t using its energy for digestion. It slows that process to divert as much blood as possible to your muscles and lungs.”

That means foods you digest just fine when not working out could cause problems if you eat them pre-exercise. Certain foods can prompt heartburn, stomach ache or even vomiting, Khodadadian notes.

Here are some common food choices to avoid:

1. PROTEIN SHAKES & BARS

While protein is beneficial for post-workout recovery, it can be harsh on your system if you have a shake right before working out. That’s because protein digests slowly, Khodadadian says. If you’re having a shake less than three hours before a workout, you could see some digestive blowback. The same goes for a high-protein bar.

The fix: If you regularly rely on a protein boost before working out, and tend to feel not-so-great while exercising, try having the shake or bar afterwards.

2. MILK

Many runners love chocolate milk fix, but they’re careful to drink it after a big run or a race. That’s because milk has high amounts of protein and fat, which take time to digest.

The fix: If you’re looking for a dairy-type boost in your pre-workout mix, consider whey protein mixed with filtered water instead — but even then, consume the drink at least a few hours before your workout.

3. HIGH-FIBER CEREAL

Loading up on a carb-rich choice like cereal is tempting before exercising, especially if you’re pressed for time. But, like protein, fibre digests slowly, and your workout can interfere with that process, Khodadadian notes.

The fix: As an alternative, try a food you can digest easily that’s high in carbs but low in fibre, such as oatmeal. That way, you can get the fuel you need without the GI issues. Consider adding even more of a carb boost with bananas or mangoes.

4. SPICY FOOD

Even if you regularly amp up your spice levels, you may have issues if you overeat before working out. The slower digestive processes that happen when you begin exercising could leave that delicious taco sitting in your stomach, and that can prompt indigestion or heartburn.

The fix: Skip the spice altogether and save the heat for a post-workout treat.

5. SALAD

Yes, you should load up on vegetables. But eating raw veggies can be tricky, says Terry Wahls, MD, author of “The Wahls Protocol.” Although raw vegetables have more fibre than cooked, they also have intact enzymes, and their cell walls are still solid, which means it takes more energy for your body to digest them. If you’re just sitting in an afternoon meeting, that’s no big deal. But if you’re trying out your new HIIT workout, it can become a source of digestive problems.

The fix: Opt for easier-to-digest, lower-fiber cooked vegetables and save the salad for another time.

WHEN SHOULD YOU EAT?

Although some people swear by “fasted cardio” workouts, it’s usually more effective to eat something before exercising, according to Khodadadian. He says, “Not eating anything before a workout will leave you tired and weak. Just give your body the proper time to digest before exercising; you may need two or three hours for digestion.”

Your blood sugar rises to help you digest, he adds. By waiting a few hours, those blood sugar levels will drop back to normal, giving you the energy you need to devote to your workout — without a stomach ache or heartburn along the way.