Sprinkled throughout the book are passages from the songs that helped keep Linden going throughout her journey.Īlong the way, she provides a fascinating look at the training and culture of professional running. She offers a look at the grueling conditions that distance runners face as they prepare for such races, from injuries to unbearable weather conditions. Her memoir alternates between vivid descriptions of running the famed point-to-point Boston Marathon route in 2018 and her upbringing as a runner. "My typical meticulous checklist was down to one item: survive," she writes. Linden starts her book describing an all-familiar place for anyone who's completed or attempted a marathon: the dreaded 22-mile mark when many runners hit the "wall" of the race, where their training is tested by the exhaustion of running that many miles. Try to build your diet around these to maximize your energy intake.Des Linden captures that sentiment perfectly in her memoir, "Choosing To Run," as she chronicles the winding road that led to her winning the Boston Marathon in 2018 - the first American woman to do so in 33 years. Simple carbs also seem not to have any advantages over complex carbohydrates in terms of exercise performance, so you could just avoid them.Īmong the best sources of complex carbohydrates are whole grains, beans, peas, and vegetables. These are preferable because they don’t spike blood glucose levels and don’t build body fat as simple carbs do. When it comes to sources of carbohydrates, natural foods containing complex carbohydrates appear to be optimal. If you don’t consume enough carbohydrates daily, you can forget about improving your endurance. 10-12 grams per kilogram per day.Īn adequate amount of carbohydrates is one of the basics I’ve talked about earlier. Moderate to high-intensity endurance exercise (4-5 hours per day).Moderate to high-intensity endurance exercise (1-3 hours per day): 6-10 grams per kilogram per day.Moderate endurance exercise (1 hour per day): 5-7 grams per kilogram of body weight per day.The American College of Sports Medicine (ACSM), the Academy of Nutrition and Dietetics (AND), and Dietitians of Canada (DC) recommend:
Daily intake recommendations vary from source to source. Regardless, I think that carbohydrates are important enough to be included in the list.Ĭonsuming adequate amounts of carbohydrates is crucial to the performance of endurance athletes. After that, if you feel that you need better athletic performance, you may start considering supplements.ĭepending on where you are getting carbohydrates from, they may or may not be considered a supplement.
So before wasting any money on supplements, you should first try to polish the basics. The painkillers are sure going to make you feel better, but you aren’t actually treating the cause of the problem. To me, taking supplements without proper diet and exercise is the same as taking painkillers when you have a badly hurting tooth. Most likely, if you were to fix your diet and start training effectively, you would get no worse and perhaps even better enhancements than with supplements. However, without an established base, supplements are an unreasonable expense. Now, no matter how you are eating and training, supplements probably will have some positive effect. More precisely, you should become conscious of what you are eating and exercise effectively. They don’t hydrate nearly as much as they should, and their diets incorporate plenty of junk foods that are sub-optimal for athletic performance.īefore moving onto any supplements, you should first nail the basics. People seem to struggle with their diets commonly. If you think that supplements are going to help you improve your endurance, answer the following questions first:
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