A Dietitian’s Summer season Health Routine & How I Gas For It – Osinga Diet

After wrapping up my marathon this spring, I’ve determined it is time to run one other one this fall – and I am aiming to beat my time!

Let me take you thru what my summer time marathon coaching routine will appear like, together with how I gas and get well from that coaching.

As I spotlight fueling and restoration routine, I’ve partnered with the Canadian Beverage Affiliation (CBA) to showcase the position of 100% juice in my eating regimen for Juice Celebration Month. 100% juice is unbelievable gas and restoration for my exercises because of the pure sugar content material (the quickest gas), electrolytes and the water content material – ​​extra on that shortly.

Let me begin by explaining the coaching routine:


My coaching will likely be consisting of about 5 exercise days every week, with two relaxation days. These exercises will encompass:

Weekly Lengthy Runs

The weekly lengthy runs are key to constructing endurance. I will likely be doing them on Saturdays most weekends. These runs I take at a slower tempo, as I’m working to construct my distance again up slowly. I’ll enhance the gap of those by not more than 10% every week.

Simple Restoration Runs
These runs I will likely be doing about twice per week. The aim of those is to get my physique used to working on drained legs. They are going to be completed after my lengthy runs and after a pace exercise all through the week. They will even assist pace up my restoration from these runs.

Pace ​​Work
Speedwork is definitely one of the essential components of marathon coaching (along with endurance and energy coaching, in fact). It will get you out of your consolation zone, forces you to run with extra environment friendly kind, teaches you restoration instruments, and prepares you for the frenzy of adrenaline you may expertise on race day. For those who all the time practice on the similar pace, you may’t count on to race any in another way. Pace ​​exercises additionally assist enhance your VO2 max, or how effectively your physique makes use of oxygen. The extra oxygen you may eat and use correctly all through your run, the longer you’ll maintain a tempo.

I will likely be doing about two classes of interval/ speedwork throughout marathon coaching.

Energy Coaching
Personally, that is what I’ve to work on. Energy coaching does not come naturally to me. Nevertheless, working sooner requires stronger muscle mass. Your legs, hips, and core all must be robust to prop you ahead with extra energy in every step. I am incorporating two energy coaching classes per week by means of movies from Youtube or the Pelaton app. My desire is to make use of physique weight energy coaching exercises or mild weights.


Fueling accurately is equally essential as doing the correct coaching. Particularly within the heat, summer time months, when your physique is working additional exhausting in the course of the exercises.

I’ll do my straightforward runs fasted, nonetheless I must have gas in my physique in the course of the lengthy runs and pace exercises. I additionally deliver gas with me throughout my lengthy runs. The proper pre-run and during-run gas is 100% juice. Let me clarify why.

100% juice comprises solely naturally occurring sugar from fruit. The sugar content material in a single 250 ml glass of orange juice is about the identical as two medium oranges. I choose to drink juice proper earlier than a long term vs consuming the entire fruit, as a result of I do not want the fiber earlier than a run. Having fiber earlier than a run can decelerate the pace that our physique can uptake or use the sugar for gas. An excessive amount of fiber can even result in gastrointestinal cramps – which isn’t fascinating throughout a long term.

In the course of the summer time lengthy runs, I like to make a home made electrolyte drink with 100% fruit juice. 100% fruit juice is a superb supply of important vitamins and phytonutrients. In truth, those that drink 100% fruit juice have a greater high quality eating regimen than individuals who do not! Individuals who drink fruit juice have greater intakes of nutritional vitamins A, C, folate and magnesium. The 100% fruit juice electrolyte drink will change minerals misplaced in sweat and likewise present the wanted hydration for in the course of the run.

My favourite home made sports activities drink is under. Merely combine every thing collectively and retailer in pitcher.

  • 2 cups of 100% juice (my desire is Orange Juice)
  • 2 cups chilly water
  • 2 lemons, juiced
  • tsp salt
  • 1 tsp magnesium citrate

Proper after my lengthy runs, it is essential to gas inside a half hour – I often make a smoothie after I get house with (you guessed it) 100% fruit juice, a banana and a few protein powder. I’ll then have a full meal an hour or two later with carbohydrates, veggies and protein.

There you’ve gotten it – my summer time exercise and fueling routine! Thanks once more to the Canadian Beverage Affiliation for working with me to deliver you this publish. I hope this has supplied some data for a way 100% fruit juice may be a part of and improve your nutritious diet.