Plant-based Half Marathon Training

Being a vegetarian and running long distance is something that I get heaps of questions about. Most people’s first question is what do you do about protein? Luckily, plants are loaded with nutritious protein and carbohydrates that are essential when training for a half marathon or any intense workout. While I could go on and on about training for a half on a vegetarian/plant-based diets here are my top 5 keys to fuelling your body with a plant-based diet while training.

 

  1. Know your high quality plant based proteins, carbohydrates and fats.
    1. Plant Proteins: Beans, nuts/ nut butters, legumes, seeds and soy products.
    2. Carbohydrates: Whole grains (brown rice, quinoa, bulgur wheat, steel-cut oats)  fruits and vegetables.
    3. Fats: Avocado, nuts/nut butters, seeds and healthy oils in moderation.
  2. Nut butters are your friends!
  3. Incorporate fresh green smoothies into your diet, these make the PERFECT post run snack.
  4. Hydrate EARLY & OFTEN. I start my day with 16oz of water before anything else.
  5. Your body needs carbs to preform at it’s best! Don’t deprive yourself, carbs should be your main source of fuel, especially when training!

 

Fun Tip: Reward yourself on your long run day. I don’t believe in cheat days, but this is the day your body really needs fuel. When you are getting up to your longer runs or more intense workouts, you are burning a lot more energy (about 100 kcals per mile). If you want to eat a whole loaf of sourdough bread do it. I speak from experience!

 

My FAVORITE Post Run Snack

Plant Based Peanut Butter Protein Smoothie Recipe

½ banana

1 Tablespoon peanut butter (or your favorite substitute: cashew butter, almond butter etc.)

½ cup frozen mixed berries

1.5 cups spinach

¾ cup of water

Directions: Place all ingredients in your blender and blend until smooth!

 

Why I love this smoothie after a run:

  • It tastes amazing & is easy on the stomach after an intense workout
  • It is full of vitamins and minerals
    • Banana = potassium
    • Spinach = iron
    • Berries = vitamin C & antioxidants
    • Peanut butter provides a great source of protein and fat to help your body rebuild the muscle you have just broken down

The additional water aids in rehydration after training.

 

 

My Running Plan:

 

Week

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

1 Run 1.5 miles Strength Train or Yoga Run 1 miles Rest Run 2.5 miles Rest Cross Train
2 Run 2 miles Strength Train or Yoga Run 1.5 miles Rest Run 2.5 miles Rest Cross Train
3 Run 2.5 miles Strength Train or Yoga Run 2 miles Rest Run 3 miles Rest Cross Train
4 Run 2.5 miles Strength Train or Yoga Run 2 miles Rest Run 4 miles Rest Cross Train
5 Run 3 miles Strength Train or Yoga Run 2 miles Rest Run 5 miles Rest Cross Train
6 Run 3 miles Strength Train or Yoga Run 3 miles Rest Run 6 miles Rest Cross Train
7 Run 3.5 miles Strength Train or Yoga Run 3 miles Rest Run 7 miles Rest Cross Train
8 Run 3.5 Strength Train or Yoga Run 3 miles Rest Run 8 miles Rest Cross Train
9 Run 4 miles Strength Train or Yoga Run 3 miles Rest Run 9 miles Rest Cross Train
10 Run 4 miles Strength Train or Yoga Run 3 miles Rest Run 10 Miles Rest Cross Train
11 Run 4.5 miles Strength Train or Yoga Run 3 miles Rest Run 11 miles Rest Cross Train
12 Run 4.5 miles Strength Train or Yoga Run 3 miles Rest Run 12 miles Rest Cross Train
13 Run 3 miles Strength Train or Yoga Run 3 miles Yoga Rest Rest Race day! 13.1!