Nutrition Strategies
Carbohydrates
- Daily energy proportion: 50-65%
- Training days: 6-8g/kg body weight
Protein
- Daily: 1.2-1.6g/kg body weight
- Within 30 minutes after training: 15-25g high-quality protein
Fat
- Daily energy proportion: 20-30%
Timing
- 2 hours before running: easily digestible carbohydrates + small amount of protein
- Runs exceeding 60 minutes: 30-60g carbohydrates per hour
Balance Between Aerobic and Strength Training
- Research shows concurrent training does not significantly hinder muscle growth
- High-intensity running and heavy strength training should not be on the same day
- Leave at least 3 hours between them
Weekly Plan Example
| Day | Activity |
|---|---|
| Monday | Rest |
| Tuesday | Interval run (~40 minutes) |
| Wednesday | Strength training (~45 minutes) |
| Thursday | Tempo run (45-60 minutes) |
| Friday | Active recovery or rest |
| Saturday | Long distance run (60-90 minutes) |
| Sunday | Strength + short easy run |
Time Management Tips
- Establish habit by fixing training days
- Utilize fragmented time
- Treat training as a “calendar appointment”
- Flexibly adjust to fit work schedule