TRAINING FOR A HALF MARATHON WITH PKU

So, you may know that I have a passion for sport and keeping fit with previously competing in athletics, golf and participating in dance and going to the gym, with more recently finding a new love for home workouts. However, I decided I wanted a change of direction, and I took the decision to take part in the Great North Run 2021 and run my first half marathon in September! Therefore, as you can imagine my PKU diet has had to be monitored and adapted throughout the years and this new challenge is definitely that!

by Annabel Skidmore

PRE-RUN:

Personally, I prefer to workout on a morning and therefore when it comes to running I do the same. However, I need my breakfast before doing this for the energy and when running I like to leave around 1.5hours after eating and having my first PKU supplement before I go. This gives it time for the food to digest and time to stretch and get myself prepared. This breakfast is usually 6.0g of my 14g of protein for the day but it sets me up for the day and includes 2x Weetabix and Prozero, then Koko yogurt, fruit, and a granola bar on top – the perfect start to my morning!

POST-RUN:

Currently, I am following a 10-week training schedule which means the km slowly increase and each week I complete 4 runs every other day with one being a longer run – usually done at the end of the week. After my run I have a ritual of either jumping in a cold shower if it has been a long or hot run and then having a short stretch to cool down. I make sure to drink plenty for the rest of the day but in particularly when I initially get back and then at lunchtime to rehydrate quickly – green tea is great for this, and I often have one at lunch to help this process. By the time I have showered, stretched, got myself ready, and rehydrated it is usually around lunchtime and this is where it is key to get a good balanced lunch to refuel and restore my glycogen levels. See below for my favourite go-to lunches.

GO-TO LUNCHES:

AVOCADO ON RICE CAKES/TOAST/BAGEL WITH SALAD
VEGGIE BURGER OR FINGERS, HOMEMADE SWEET POTATO FRIES & SALAD
AVOCADO & LOW PROTEIN SWEET POTATO BURGER SALAD GLUTEN FREE WRAP
PESTO PASTA SALAD
JACKET POTATO & SALAD
VEGETABLE PAELLA

So, whatever your fitness or lifestyle goals are you can achieve them even with PKU with careful planning and preparation to fuel your body properly for. I hope you have found this useful, and fingers crossed for my run in September!

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