Joan Benoit Samuelson is an icon in the world of running. She won the first women's Olympic Marathon in 1984 and continues to inspire runners of all ages. Her approach to training and diet is a testament to longevity and success in the sport. This article explores the training and diet strategies that have kept Joan Benoit Samuelson at the top of her game for decades, offering insights for runners of all levels.
A Holistic Approach to Running
For Joan Benoit Samuelson, running is more than just a physical activity; it's a way of life. Her journey began after breaking her leg while ski racing in high school. Running served as a form of rehab, and she quickly fell in love with the challenge. Samuelson's philosophy revolves around a "mind-body-spirit triad," where all three components must be in balance for optimal performance and well-being. She emphasizes the importance of listening to your body, adjusting your training as needed, and maintaining a positive mindset.
Training Strategies for Longevity
Samuelson's training routine has evolved over the years, adapting to the needs of her aging body. She emphasizes the importance of cross-training to maintain balance, muscle integrity, and prevent injury. Her routine includes running, cycling, kayaking, and Nordic skiing.
Cross-Training
Samuelson incorporates a variety of activities into her training regimen to maintain overall fitness and prevent injuries. She finds that Nordic skiing, in particular, helps her elevate her heart rate and build upper body strength, which complements her running.
Listening to Your Body
As we age, it's natural to experience more aches and pains. Samuelson emphasizes the importance of listening to your body and adjusting your training accordingly. She has reduced her training volume over the years, focusing on quality over quantity.
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The Importance of Strength Training
Samuelson recognizes the importance of strength training for maintaining balance, muscle integrity, and flexibility. She incorporates core work and strength training into her routine to prevent injuries and maintain her running form.
Diet and Nutrition for Optimal Performance
What you put into your body has a significant impact on your performance. Samuelson advises against any drastic changes to your diet before a race.
Prioritizing Protein
Protein needs increase as we age, making it crucial for older runners to prioritize protein intake. Samuelson consumes 1.2-2.2 grams of protein per kilogram of her body weight per day, focusing on protein-rich foods like fish, beans, nuts, and lean meats.
Fueling for Long-Term Success
Samuelson emphasizes the importance of consuming nutrient-rich foods like kale, chard, and mushrooms, which provide essential vitamins and minerals for runners.
Staying Hydrated
Dehydration is a major concern for older adults, as our thirst sensation tends to diminish with age. Samuelson recommends staying hydrated throughout the day and consuming 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.
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Mental Fortitude and Mindset
Samuelson believes that mental strength is just as important as physical fitness. She emphasizes the importance of setting goals, staying motivated, and maintaining a positive attitude.
Running Your Own Race
Samuelson advises against comparing yourself to other runners. "You can't run anyone else's race but your own," she says. "It's your journey, your experience, your story."
Finding Balance
Running isn't Samuelson's entire life; it's one of many parts of a well-rounded life. She finds balance through meditation, gardening, and spending time with her family.
Embracing Challenges
Samuelson encourages runners to embrace challenges and view setbacks as opportunities for growth. "Some years will be better than others, and others will be more challenging, but unless we embrace where we are at that moment in time, then I think we’re just cheating ourselves," she says.
Pre-Race Strategies
Samuelson has specific pre-race strategies that help her stay focused and perform her best. She advises against looking at the race route ahead of time, preferring to focus on the present moment and the runners around her.
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Avoiding Drastic Changes
Samuelson advises against any drastic changes to your diet the night before - or the morning of - the big race. She also recommends against trying any new nutritional supplements on race day.
Staying Warm
Samuelson emphasizes the importance of staying warm at the beginning of the run, recommending that runners bring enough clothing to keep warm before the race starts.
Mental Preparation
Samuelson advises runners to use the time before the race to collect their thoughts and focus on their goals. "Don't ever lose sight of your goal, even if it's just to finish," she says.
The Marathon as a Metaphor for Life
Samuelson views the marathon as a metaphor for life, with all its uncertainties and challenges. She encourages runners to accept uncertainty, practice patience, and focus on their "why."
Accepting Uncertainty
"We don't know what's around the next bend," Benoit Samuelson says. "It may be a promising bend or it may be a challenging bend. But we've got to navigate them and keep moving."
Practicing Patience
"We all need to be patient," says Benoit Samuelson. "I need to be patient as a marathoner and patient as a person living with a changed lifestyle."
Determining Your "Why"
"We often get lost on why we run and what our purpose is," Sheehy says. "But for me, the pandemic has really allowed me to reconnect with why I run. I would encourage others to take the time during their runs to reflect on this too."
Tapering Strategies
Samuelson's experience with arthroscopic knee surgery just 17 days before the Olympic Trials illustrates the importance of proper tapering. She emphasizes the need to trust your training and avoid overanalyzing every step of every run during the taper.
The Final Three Weeks
Samuelson recommends viewing the final three weeks before a marathon as a taper phase, with the last big 20+ mile long run scheduled three weeks out from race day.
Maximizing Glycogen Stores
The science portion of the marathon taper is about maximizing your muscle glycogen stores. Samuelson ensures that her glycogen stores are full by adding a few more carbs to her diet the final 3-4 days before the race.
The Week Before the Race
The week before the race is your last chance to get in a harder workout that will boost your fitness. Samuelson does some running at marathon pace 4-5 days before the race.