I will be running my first marathon in about one month. A. Women have a higher iron requirement due to the loss of this mineral through menstrual bleeding. They require extra calcium to help prevent osteoporosis. And because of their smaller size, women generally need fewer calories than men.
Carbohydrates are the most important food required to complete the run.
Loading techniques have taken many forms since the idea was first proposed about fifty years ago. The following is one common and effective method used today that you may want to try. Three weeks before the event, take your last long run. And one week before the run, begin carbohydrate loading. Morning of the run.