Planning to do your first 5k Marathon? Vegans and vegetarians need to be aware of nutritional priorities, before starting a 5k Marathon training.
Four things vegans and vegetarians need to know before training for 5k Marathon
1.Your caloric intake may not be enough
Vegan and vegetarian diets are great but they are not calorie-dense enough to sustain you in the entire stretch of your training. Calorie deficit can lead to longer recovery time. Use on-line calculators to find your optimal caloric requirement given your gender, body size, and level of activities. You may need to eat more frequent meals and snacks from high-energy foods.
2.Getting enough protein to fuel you.
Dieticians of Canada recommend 1.3 to 1.8 grams of protein per kilogram of body weight, daily. This represents 10% more than non-vegetarian athletes.
3.Your iron intake will help you recover.
Not having enough iron can cause fatigue and impair your training momentum. You will need twice as much iron as non-vegetarians because iron derived from plant-based sources are poorly absorbed. Vegans and vegetarians should have their iron checked periodically to determine if supplementation is required.
4.You also need Vitamin B12, Calcium & Vitamin D
When plant-based sources are not enough, take food items have been fortified with Calcium & Vitamin D.
TIPS
CALORIE-BOOSTING | PROTEIN | IRON | VIT B12, D & CALCIUM |
Sip smoothies and boost it with wheat germ, ground flax seeds or almonds | Tofu | beans, lentils, seeds, soy | This is the part where you may need supplementation. |
carry snacks like fruits and seeds | Pumpkin and squash seed kernels | Cereals, bread and pasta fortified with Iron | Fortified soy milk, cereals and breads. |
add a slice of mashed avocado on toasts, sandwiches or wraps | Lentils, beans, peanut or nut butters | Don’t drink coffee or tea during meals. Wait for one hour because they can inhibit protein absorption. |
Once you got the nutritional aspect covered, you can now turn to the 5k training itself.
5k is a typical distance for beginners and it usually takes 2 months to prepare, assuming you are reasonably fit and in good health. If running is not for you, you can also use this guide for a 5k walk. This program was published in mayoclinic.org, which mixes a combination of running, walking and resting, to allow you to enjoy it while helping reduce the risk of injuries. As you progress, the duration of running versus walking will gradually increase.
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | |
Run-15sec Walk 45sec |
Run-15sec Walk 45sec |
Run-20sec Walk 40sec |
Run-20sec Walk 40sec |
Run-25sec Walk 35sec |
Run-25sec Walk 35sec |
Run-30sec Walk 30sec |
|
MON | Run/walk 30 min. | Run/walk 30 min. | Run/walk 30 min. | Run/walk 30 min. | Run/walk 30 min. | Run/walk 30 min. | Run/walk 30 min. |
TUE | Walk 30 min. | Walk 30 min. |
Walk 30 min. |
Walk 30 min. |
Walk 30 min. |
Walk 30 min. |
Walk 30 min. |
WED | Run/walk 30 min. | Run/walk 30 min. | Run/walk 30 min. | Run/walk 30 min. | Run/walk 30 min. | Run/walk 30 min. | Run/walk 30 min. |
THUR | Walk 30 min. |
Walk 30 min. |
Walk 30 min. |
Walk 30 min. |
Walk 30 min. |
Walk 30 min. |
Walk 30 min. |
FRI | Rest | Rest | Rest | Rest | Rest | Rest | Rest |
SAT | Run/walk 4.8 Km. |
Run/walk 5.6 km |
Run/walk 3.2 km |
Run/walk 6.4 km |
Run/walk 3.2 km |
Run/walk 4.5 km | 5k, your race day |
SUN | Rest or walk | Rest or walk | Rest or walk | Rest or walk | Rest or walk | Rest or walk | Rest or walk |
Good luck with your first marathon and do not forget to always check with your health practitioner before engaging in any strenuous activity.
REFERENCES
Mayoclinic.org
dietiicans.ca
active.com
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