After all, unless you are native to Kenya, some of those foods are unfamiliar. 14. 4 P.M.: 6 miles easy. Eliud Kipchoge, (born November 5, 1984, Kapsisiywa, Kenya), Kenyan distance runner who is widely considered the world's greatest marathoner. BERLIN Kenyan runner Eliud Kipchoge shaved 30 seconds off his previous world record set on the same course four years ago to finish the Berlin Marathon in 2:01:09 on Sunday. Eliud Kipchoge's training involves a lot of running, some track, and core sessions. For anyone looking to eat like a champion, Eliud Kipchoges diet is a great guide to follow. Lastly, focus on eating less meat and more fruits. After setting the world record in Berlin in 2018, Eliud Kipchoge has become the greatest Marathon runner ever. Orr does the full 21 (just over 13 miles). Again Eliud Kipchoge's example proves it. Kipchoge's gruelling training schedule from Tuesday to Saturday necessitates this diet in order to rebuild the body's strength so . Some athletes would also drink sodas during the day. Historys fastest marathoner. The absence of a lot of processed and sugary foods does make a large difference. Kipchoge's diet mainly includes lot of rice as well as the popular cereal porridge in Kenya, Ugali. Terrain and altitude slow down the things to some extent. Drinks: lots of chai! Two core sessions A visit to Eliud Kipchoges Kenyan training camp reveals how he dominates the marathon world. As an excellent source of carbohydrates, Kipchoge focuses on foods like Ugali which is a cornmeal-based porridge. Kipchoge's diet played a critical role in his record-breaking marathon runs, including his sub-two-hour marathon in Vienna in 2019, sponsored by INEOS, and his gold medal-winning performance at the 2016 Rio Olympics. A journalism professional with hands-on experience in radio and digital content editing and publishing. And not understanding what they are supposed to do.. But Kipchoge never grimaces when running; his face is devoid of emotion. Perhaps all we need now is a snack to push us over the finish line. At the end of phase 2, he can increase the pace and get used to running long distances. The idea is to create a very basic balance in the body. Incredibly, there are runners that prefer tea to water when training! There were very few electrolyte containing sports drinks consumed, most just had water. The protein consumption of the athletes is also quite low. Kipchoge relaxing at his training camp in Kaptagat. For several years, I followed a low carb, keto style diet. Photo/Sweet Elite. From his shoes, to his pacers, to his splits, his entire race has been deconstructed by the masses to try and comprehend what it takes to be that fast. The Kenyan runner is the world's best male marathoner: He took gold in the Tokyo Olympics and in Rio in 2016, and he broke the world record during the Berlin marathon in 2018. Many people would be alarmed by the simplicity of the dietary regime followed by the athletes, how low the protein content is, and how little meat is consumed by the athletes. When I call off the sport, I will combine them and write about them one day.. After each marathon, Kipchoge takes three to four weeks completely off before beginning a three-to-four-week preparatory phase, during which he alternates an hour of strength exercises and step aerobics one day with an hour of easy running the next. Kipchoges gruelling training schedule from Tuesday to Saturday necessitates this diet in order to rebuild the bodys strength so that he can compete at the highest level of marathoning. You may be able to find the same content in another format, or you may be able to find more information, at their web site. The above is an excerpt from the new book we just released. Kipchoge drinks three liters of water each day and has worked with a nutritionist in recent years to improve his diet, mainly to include more protein. . Just plain old potatoes with butter and a little seasoning are a great carb source. As for cheat meals, an occasional soda is always on the list. Every week, Kipchoge puts in between 124 and 136 miles of running to stay in shape for his next workouts. With two eggs and a mix of vegetables we've gained Eliud another 260 kcal. I could churn out the miles, but I had no speed. His marathon-training blocks have been as long as seven months and as short as three months, but typically they last around 16 weeks. Ugali is a type of corn cake made from maize meal and baked in water. He beat his previous record by 1 minute, 20 seconds by running a 2 hour 1 minute 39 seconds. Too often, we fuel ourselves with sweet oatmeal or other breakfast product. Kipchoge's presence in Kaptagat has attracted other top runners there. One-two Fartlek sessions Some food items are the primary staples of the diet. Eliud Kipchoge is a Kenyan world record-holder in the marathon and previously specialized in the 5000-meter distance. He's hit more than 100,000 steps in a day and also ran a marathon around his houseand for his latest running challenge, he's spending 24 hours living like Kenyan distance runner Eliud Kipchoge. .css-13y9o4w{display:block;font-family:GraphikBold,GraphikBold-fallback,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-13y9o4w:hover{color:link-hover;}}@media(max-width: 48rem){.css-13y9o4w{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-13y9o4w{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-13y9o4w{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-13y9o4w{font-size:1.23488rem;line-height:1.3;}}A Trainer Ranked Quad Exercises From Worst to Best, Jake Gyllenhaal Is Shredded in Shirtless UFC Video, 3 Drills for a Stronger NFL Combine Bench Press, These NFL Combine Prospects Are Frighteningly Fast, The 20 Best Pairs of Walking Shoes for Men, 3 Drills NFL Prospects Use for the 40-Yard Dash, 12 Best Fitness Watches for All Types of Workouts, Try This NFL Combine-Ready Agility Warmup, Mark Wahlberg Goes Shirtless in 3 A.M. Kipchoges diet played a critical role in his record-breaking marathon runs, including his sub-two-hour marathon in Vienna in 2019, sponsored by INEOS, and his gold medal-winning performance at the 2016 Rio Olympics. For Kipchoge, recovery runs start at a shuffle, typically an 8:30-to-8:45-minute-mile pace, and slowly build up to finish around 6:30 to 7 minutes per mile. Sign up for notifications from Insider! However, there is still a phase for preparation. Kipchoge is just the third marathoner to win back-to-back gold medals at the Olympics after Abebe Bikila (1960 and 1964) and East Germany's Waldemar Cierpinski (1976 and 1980). Amazingly, when Kipchoge crossed the line that day in 2:01:39, he smashed . To meet this requirement, he used a combination of drinks made using hydrogel technology and the GEL 100 product that contained natural ingredients. Phase 3 Kipchoge Diet & Nutrition What You Should Know? She also confesses to be fond of the odd soft drink! He takes a recovery break when he takes one run per day and covers 18-20km though such runs often start at 6min/km pace. "The second half felt a lot better than the first half," Orr shared. He also does not have weekend easy long runs. The company describes the product as, built by harnessing natural hydrogel technology and built with six natural ingredients. Thank you for joining us on our mission to help runners reach their goals. He and the others who train with him in rural Kenya sustain a plant-based whole food diet. So, what is it that they are mainly eating? Running a sub-2-hour marathon meant Kipchoge sprinted at a blistering 4:34-mile pace. All told, Kipchoge said, he runs between 5,900 and 6,200 miles (9,500 to 10,000 kilometers) per year. During training camp for an upcoming marathon, the Kenyan runner will depart for the Great Rift Valley Sports Camp in Kaptagat, in the southwestern part of Kenya, about 30 kilometres from his . There are two sessions per day, morning and afternoon. There are several staples that most meals seem to revolve around: Ugali: made from maize meal, it is cooked in water to form a sort of corn cake. It is the new symbolic world record and made history with a milestone once believed to be physiologically unattainable. Though challenging, the workouts are controlled. Eliud Kipchoge - Diet https://bit.ly/2Z2I4rx "The diet of the athletes in Kaptagat was quite a surprise to us. And while beef can be a good source of protein, many elite Kenyan runners get theirs from milk and beans. Elite Kenyan runners also eat plenty of rice, potatoes and bread. Usually, beans are served alongside rice while eggs accompany ugali and the African nightshade. Kipchoge has cut out most of the meat and dairy from his diet. Eliud Kipchoge's training routine & diet. RELATED:Kipchoges drinks guy from the Berlin Marathon gains Internet fame. Historys fastest marathoner. Eliud Kipchoge's official world record is still 2:01:39 ran in Berlin three years ago but Kipchoge believes he can beat this target. He is estimated to have a net worth of around $3 million. Then there is African nightshade, a dark leafy vegetable. "I mean it just tastes like flavorless oatmeal, or flavorless grits," says Orr. Access your favorite topics in a personalized feed while you're on the go. The diet of the athletes in Kaptagat was quite a surprise to us. He takes the recovery break when he goes out for a run one time a day and runs an easy distance of about 20km. Kipchoge, just like many other athletes consume a simple diet. The current world record time for men is 2 hours 1 minute and 09 seconds, set in the Berlin Marathon by Eliud Kipchoge of Kenya on 25 September 2022. While Westerners have not been quick to recognize the potential benefits of a plant-based diet, the Kenyans embrace it wholeheartedly. There is also sukuma which is similar to kale and abundant in East Africa. He is heavier and runs a little faster than Brigid, so he needs a bit more energy than her to make the final straight. The Kenyan brew is prepared by boiling water and milk together with copious amounts of sugar, tea, ginger and a selection of spices, including cinnamon, cardamom and cloves. Kipchoge trains at a high altitude to prepare the body for low-oxygen environments. Weight training is a way for him to introduce variety into his . Time to give our athletes some proper food. Eliud Kipchoge diet of Ugali and African night shade managu. We may earn a commission through links on our site. There is no single several weeks taper in his training. Stellingwerff commented via email that, 100 grams of carbohydrate per hour is on the upper end of what I have seen most runners be able to tolerate but plausible for sure. He continues, You tend to see these types of rates more often in cycling, as there is less GI movement when compared to running., Stellingwerff stresses that, The greater the carbohydrate oxidation during exercise (e.g. The marathon is almost synonymous with the Olympics and has been part of the modern Games since their beginnings in 1896. The greatest Marathoner ever, Kenyan athlete Eliud Kipchoge, is about to take another stab at history. Eliud Kipchoge Diet. Have you ever wondered about Eliud Kipchoges nutrition during a race? He, instead, relies on tempo runs during the last five weeks to build the stamina and endurance for the Marathon. A Champion's Routine. Sign up today. This is actually a recovery for those who run at this mileage. Talking about how much mileage Kipchoge ran, we can say that there is only a slight variation in miles per week as he remains in a range of 110-120 miles per week.