Episode 171 | Ask Mario Anything #7

Nutrition

Nutrition plays a crucial role in marathon success, and Chris Douglas and Mario Fraioli emphasize the importance of personalizing fueling strategies. Mario suggests experimenting with different fueling methods to find what works best for each individual, whether it's chews, gels, or sports drinks 1. He also highlights the need for a backup plan in case the primary nutrition strategy fails, advising runners to be familiar with what's available on the course 2. For his own Boston Marathon preparation, Mario relies on Morton sports drink and gels, which have proven effective for him in past races 3.

If gels or sports drink don't agree with you for whatever reason, but chews do, that's a great choice for you.

--- Mario Fraioli

This personalized approach ensures that athletes can maintain energy levels and avoid gastrointestinal issues during races.

   

Rest

Balancing rest with performance is essential for athletes, as Mario Fraioli explains the significance of incorporating rest into training regimes. He notes that many athletes are highly motivated, often needing reminders to prioritize recovery to enhance performance and ensure longevity in their sport 4. Mario stresses that rest should be an integral part of training, not an afterthought, especially as races return and athletes are eager to compete 4.

The biggest thing is really recognizing the value and importance of rest and recovery, making it a part of your training, not something that exists separately from that.

--- Mario Fraioli

This approach helps athletes achieve their performance goals while maintaining their physical and mental well-being.

   

Trail Training

Training for trail and ultra running requires specific adaptations, as Mario Fraioli advises focusing on building a high level of fitness before transitioning to trail-specific training. He recommends starting with marathon-type training to develop fitness, then gradually shifting to more terrain-specific workouts 5. This approach helps runners prepare for the unique demands of trail running, such as navigating rugged terrain and managing energy levels over long distances 6.

Once you've established that high level of fitness, I would start to transition the training away from marathon type training.

--- Mario Fraioli

By tailoring training to the specific challenges of trail running, athletes can enhance their performance and increase their chances of success.