To prevent injuries while training for a marathon, it’s important to focus on healthy eating. A good diet can help you recover faster and perform better. Here are some easy tips:

1. Eat Balanced Meals:

   • Carbohydrates: Choose whole grains and fruits. These foods give you energy for running and help refill your energy stores.
   • Proteins: Add lean foods like chicken, fish, and beans. They help your muscles heal. Don’t forget to have a protein snack after your run for better recovery.
   • Fats: Include healthy fats from avocados, nuts, and olive oil. These fats can help reduce soreness and inflammation.

2. Drink Enough Water:

   • Make sure to stay hydrated before, during, and after your runs. Women should drink about 2.7 liters of liquids each day, while men need about 3.7 liters. You might need to drink more on heavy training days.

3. Get Important Vitamins and Minerals:

   • Eat fruits and veggies to get antioxidants like vitamins C and E. They help protect your body from stress. Also, make sure to get enough calcium and vitamin D to keep your bones strong.

By following these simple tips, you can lower your chance of getting injured and improve your overall performance while training!