For Kipchoge, every day starts at 5:45 A.M., and hes in bed by 9 P.M. each night. One day of strength and conditioning. The absence of a lot of processed and sugary foods does make a large difference. Adding some sugar should give our runners the fuel to get out of the starting blocks. Kipchoge is an Olympian who holds the world record for the fastest marathon, in 2:01:39. 0. Eliud Kipchoge diet plan is a huge part of his huge success and admits so. And while beef can be a good source of protein, many elite Kenyan runners get theirs from milk and beans. 10 A.M.: 60 minutes ofstrength and mobility exercises Orr goes to bed at 9 p.m. the night before his day as Kipchoge, following a routine he put together using details from the marathoner's interviews. . Running a sub-2-hour marathon meant Kipchoge sprinted at a blistering 4:34-mile pace. By mile 13, he was at a 6:02 minute per mile pace. He also prefers to eat Managu (an African crop similar to . This content is imported from youTube. I trust one day I will go through them and see what has been happening in the whole system, Kipchoge says. We're also gonna work on our cleanliness and our hard work ethic in general," says Orr. Kipchoge relies on interval sets and longer fartleks to get to the marathon pace. The diet of the athletes in Kaptagat was quite a surprise to us. So what I mean is, what you eat is really crucial as far as energy spread is concerned.". There are two sessions per day, morning and afternoon. Kenyan runner Eliud Kipchoge. He also adheres to a strict schedule, eating at specific times throughout the day. That took extraordinary mental discipline and the ability to run through serious physical pain. "Midday:"For lunch I eat rice and potatoes and beans. Kipchoge is able to concentrate on becoming the world's best marathon runner because of his straightforward . Eliud Kipchoge, (born November 5, 1984, Kapsisiywa, Kenya), Kenyan distance runner who is widely considered the world's greatest marathoner. If that doesn't sound impressive enough, let's break it down. 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. Terrain and altitude slow down the things to some extent. Beans: generally a type of red bean, probably the most protein-rich food we frequently saw athletes eating (other than milk, eggs and occasional meat). In other words, in the case of Eliud Kipchoge's record breaking marathon run, we would multiply the MET for running a marathon, 19.8, by his weight, 58 kg and also by the time taken in the event from start to finish in hours, 2.02. Also, there are comparable foods you can find no matter where you live. Find out all about the diet that fuels current marathon record holders for men and women, Kenyan Eliud Kipchoge and Brigid Kosgei, all the way to the finish line. Login. Because our land is fertile, we are not using chemicals," Brigid told the BBC. And that's why when I'm running, it's really, really calm.". For most of the athletes, the amount of sugar consumed purely through chai would be over ten to fifteen teaspoons per day! A journalism professional with hands-on experience in radio and digital content editing and publishing. We may earn a commission after clicking links on the site before making a purchase. Snacks: the most frequently consumed snacks were fruits, such as bananas. Sukuma is a collard green, a type of large, leafy green vegetable that is often compared to kale. It helps in quicker digestion, and this has a huge impact on an athletes performance. The world record for women was set by Brigid Kosgei of Kenya in the Chicago Marathon on 13 October 2019, in 2 hours 14 minutes, and 4 seconds.-- Advertisement -- Hes been one very lucky guy, Nduhiu says. With two eggs and a mix of vegetables we've gained Eliud another 260 kcal. A . Technical production by Marcos Gurgel, Shilpa Saraf and Sally Morales. It may be a humble dish, but ugali holds the key to Kenyan long distance runners' energy supply, providing almost a quarter of total calorie intake. It could be argued that the reason a lot of the runners ate this way is because they cannot afford to buy more expensive foods; many of them live on only a couple of dollars per day. But perhaps what is most unusual about Kipchoge, 33, and his diet of monastic . And natural foods is all there is to Eliud Kipchoge diet plan. "When I think of my training, what I've been doing, like training very well for four months, then that gives me peace of mind," he said. An insight into the Kenyan life that shapes legends. Athletes spend Sundays with their families that's the only day Kipchoge ever runs alone then spend the rest of the week training, eating, and lodging together at the camp. Milk is an essential part of chai ya tangawizi, the Kenyan sweet, white tea, flavoured with ginger and spices. Forcing the pace beyond your fitness does no good. Historys fastest marathoner. It happened this October 2019, in Vienna. Running 42.2 kilometres at speed is. Sang likes his athletes to monitor effortnot with GPS watches or heart-rate monitors but by feel. The best way to maximize carbohydrate oxidation is to show up well fueled at the start line, as well as continue carbohydrate intake during the event which is exactly what Kipchoge appeared to do. We may earn a commission through links on our site. COROS PACE2 2Eliud Kipchoge Sigature Editio5000COROS PACE2 Knowing that Kipchoge trains in the highlands of Kenya, it should come as no surprise that he eats the foods native to the area. After that hell show up andalmost without faildominate his rivals on the world stage. This staple is very high in starch and is very bland, lacking much in the way of flavour. If youre managing an issue and tell him to slow down, he does exactly that.. Like most top athletes, Eliud Kipchoge stays away from artificial supplements to enhance his performance. This session includes time-trials and intervals to get the body moving at fast paces over different distances. There is no single several weeks taper in his training. "You live simple, you train hard and and live an honest life. . Those tuning in to watch Eliud Kipchoge smash his own world record in 2:01:09 on Sunday in Berlin spotted the enthusiastic cyclist who seemed to be everywhere, popping up exactly where Kipchoge . There is also sukuma which is similar to kale and abundant in East Africa. Between 2014 and 2019 he won all 10 marathons he entered. A full day of eating and training like the worlds best to ever run the 26.2 mile distance. That could not be further from the truth. Kipchoge trains at a high altitude to prepare the body for low-oxygen environments. The moment Morocco made World Cup history. Kipchoge admits that his success on the tracks has a lot to do with his diet and training. Kenyans overall predominately eat a diet of vegetables, fruits, nuts, legumes, seeds, and whole grains. First, add potatoes to your diet but eat them in their natural state. Every Thursday, he said, is set aside for a long run 18.6 miles (30 kilometers) or more. Join lifelong runner, running coach, and mother of two, Whitney Heins, as she talks with experts in areas such as nutrition, training and physical therapy to share their insider knowledge so you can run your best & BE your best in the time that you have. He works closely with his longtime coach, Patrick Sang, who is also from Kaptagat, and they both understand the importance of nutrition in achieving peak performance. Kipchoge's nutritionists put on a carb-loading diet. As for beans, one serving of cooked kidney beans goes well with the ugali and also boosts our calorie count by another 120 kcal for one portion. The runner says, Its breakfast for Africans. We are excited for you and th Carbs often get all of the hype when running, but protein plays a big part in your performance. The entire family of five currently resides in Eldoret, Kenya. The exercise program focuses on the posterior chain, particularly the glutes, hamstrings, and core muscles. Eliud Kipchoge is a Kenyan professional long-distance runner who competes in the marathon and previously competed at the 5000 metre distance. The company created a hydrogel which contains high levels of easily digestible carbohydrates. What I mean by simple is that I normally take tea, bread and a banana, maybe three days a week. TOKYO, Aug 8 (Reuters) - About 30 kilometres into the men's marathon in Sapporo on Sunday, Kenya's Eliud Kipchoge pulled away from the pack and began running his own race, chasing immortality. This strength training complements his endurance workouts and helps him improve flexibility and general fitness. In Tokyo they will have to improvise. Eliud Kipchoge's training routine & diet. 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 . Eliud Kipchoge follows a balanced workout routine at the gym where he performs about 45 minutes of strength training with low weights. Before the fight, ESPN splashed . Maurten tweeted to Canadian physiologist Trent Stellingwerff that Kipchoges nutrition was a combination of drink mixes, based on hydrogel technology, and the GEL 100, to reach his nutrition needs. In his book Eliud Kipchoge. Eliud Kipchoge will race the Berlin Marathon for a fifth time on Sept. 25, returning to the German capital event for the first time since he broke the world record there in 2018. 4 P.M.: 6 miles easy. It is the new symbolic world record and made history with a milestone once believed to be physiologically unattainable. marathon running), the more efficient the energy production. There are different ways of preparing them including boiling them in milk. Third, find a good leafy vegetable you can incorporate into your diet. Eliud Kipchoge during the INEOS challenge.[Credit/nbcnews.com]. It involves a series of glute abduction moves using resistance bands and the athletes body weight: bridges, planks, single-leg deadlifts, followed by proprioception and balance exercises and some gentle stretching to finish. Oh, and one more change, this one not diet-related: run with that famous Kipchoge smile. It is just like a normal person going for a nice walk of an hour. His marathon-training blocks have been as long as seven months and as short as three months, but typically they last around 16 weeks. Thats enough., RELATED: WATCH: Kipchoge praises teamwork ahead of his fourth London Marathon, Watch 'Eliud' our short film from inside @EliudKipchoge's training camp now!#LondonMarathon pic.twitter.com/odqTrn2ify, TCS London Marathon (@LondonMarathon) April 13, 2019. To meet this requirement, he used a combination of drinks made using hydrogel technology and the GEL 100 product that contained natural ingredients. But Kipchoge never grimaces when running; his face is devoid of emotion. A couple of the athletes in Eliuds group would consume electrolyte powders following long runs, however other than this we did not see anyone consuming supplements, protein powders or recovery products. He believes that glute exercise should be added to the strength training plan. History's fastest marathoner. These two things make up a balanced training program that helps him work on speed and endurance at the same time. But, he keeps the discipline in his diet even in the face of temptation. It appears as if, on an average day, Kipchoge eats far fewer calories than one might think. Amazingly, some runners drink more tea than water in training! Athletics is like working in a construction company: Youre working with your hands, mixing cement and everything. He doesnt lift weights, and the goal behind these exercises is chiefly injury prevention. His run broke the previous world . Then you are free," Orr quotes Kipchoge to start the video. To find out, I spent three days in October visiting the NN Running Team camp in Kaptagat, which sits at 7,870 feet elevation, as Kipchoge returned to training following his latest Olympic success. Most people consider running to be an individual sport. So what I mean is, what you eat is really crucial as far as energy spread is concerned.. The marathon is almost synonymous with the Olympics and has been part of the modern Games since their beginnings in 1896. "It's actually a storm of conditions that come together to make this man who he is. 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. We know the important part is running,so we want to complement [it] a little bit and avoid any negative interference.. Consider trying longer runs with the gels and drinks you plan to consume during your race prior to the big day. Kipchoge's simple daily routine is what enables him to focus on being the best marathon runner in the world. Richard, who also lives in Eldoret, has been tight with Eliud for over 20 years and says that despite Kipchoge's success, the man's attitudeand his sleeping arrangementshaven't changed. These are just two of the six women with incoming personal bests under 2:20:00. Kipchoge told Insider that he runs up to 6,200 miles per year to stay in peak running shape. Factors like their body build and the high altitude training in the Rift Valley region are likely to contribute to their success, along with their diet. On each run, the pace should get progressively faster, or at worst stay the same. Money stays away. Phase 2 The 36-year-olds performances have been otherworldly for many years, but his lifestyle has stayed the samehumble, simplisticwhile his training involves doing the basics well day after day, year after year. . Kipchoge holds the world record for the marathon: 2 hr 1 min 9 sec. Kipchoge's presence in Kaptagat has attracted other top runners there. A man named Elijah Orrate slept, worked out, and did chores like Kipchoge and others in the training camp for one day. Kipchoge (second from right) and his training partners during a 19-mile run on the roads around Kaptagat. The idea is to create a very basic balance in the body. He has . Brigid says: "In other countries there is no ugali like we use in Kenya. "The prepared and planned person will take the day, and I think I was the best prepared and planned one," he said. The mileage remains in the range till the final week of the Marathon when he tapers. Marathon Diet. Our product picks are editor-tested, expert-approved. 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). Just plain old potatoes with butter and a little seasoning are a great carb source. The things that we usually grow in this place are cabbage and spinach. - is the flavouring with cinnamon, cloves and cardamom. "Dinner:"In the evening I normally eat the staple food for Kenya, that's ugali and maybe beef stew plus some of either sukuma or cabbage and maybe have a glass of milk. Kipchoge's longtime lawyer, Richard Cheruiyot, has known him longer than most. A little before 5 a.m. each day, in a small village in . We would be remiss in implying this is a diet made up for elite runners. 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. Eliud Kipchoge is the world record holder, the Rio Olympics champion, the man who nearly beat two hours in a staged event in Italy. Kipchoge's simple daily routine is what enables him to focus on being the best marathon runner in the world. Carbs are great because t A weekly training plan from our running coaches, curated content, playlists & podcasts, plus recipes, discounts, giveaways & more. After all, unless you are native to Kenya, some of those foods are unfamiliar. "We inject them with our raw values, including having faith and working hard," Kipchoge said, adding, "that's why I'm surrounded by great people.". All we need is enough to be comfortable, and then many more people can live comfortably too. He runs 20 miles and only eats 2,130 calories. Between 2014 and 2019, Eliud Kipchoge won ten consecutive major marathons. Ugali is good, but we are still a long way off our energy intake target. Kipchoge also includes vegetables in his diet to get minerals and fiber to maintain the function of organs and muscles while aiding recovery. One long run If you hammer the first half of a long run but cant maintain it to the end, Sang says, Youre on my list.. During his childhood, he ran to school, covering 2 mi (3.2 km) every day. Chapter: Diet. 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. As Eliud told us, a good, balanced diet is key: "Athletics is like working in a construction company: You're working with your hands, mixing cement and everything. Wakeup is at 5 a.m. for a breakfast of bread and chai tea. As you cook keep folding the mixture on to itself.Ugali is a staple that is usually eaten with other foods, such as fried eggs, stewed meat, cabbage or a local spinach-like green called managu. Chai ya tangawizi is a favourite milky sweet tea drunk in the East Africa region.Simply brew some strong black tea and add plenty of milk and sugar to taste. Like many aspects characterising the life of an athlete in rural Kenya, it was simple, frugal and repetitive. Kipchoge does not take recovery day off during his training. The training aims at preparing the body for running while improving strength and flexibility. "I'm with my training group all the time," he said. He also unofficially broke his own record and the 2 hour marathon milestone through sponsor Nike's Breaking 2 initiative in October 2019 with a time of 1:59:40. Once he's done, he hits the shower and takes a nap before his second run of 10 to 12 kilometers at 4 p.m. Orr plans to do a 7 mile run, for a total of 20 miles for the day. On a sunny morning in Berlin, Kipchoge, a 37-year-old Kenyan, answered both questions unequivocally, winning the Berlin Marathon, for the fourth time, in 2 hours 1 minute 9 seconds, a world record . Adding up the daily volumes of his training, we find that the weekly mileage is in the range of 110-120 miles per week. Not so in Kenya. Olympic gold medal marathoner Eliud Kipchoge describes the training, diet, and mindset that led to his win Aylin Woodward. As the next two phases put so much strain on the body, this phase makes the joints and muscles strong for injury prevention. Maybe we eat rice, spaghetti, or chicken and fish there.". As an excellent source of carbohydrates, Kipchoge focuses on foods like Ugali which is a cornmeal-based porridge. The mountains of ugali served with each meal take a little while to adjust to, but by the end of our stay, the starch-laden fare that we were served in the farm-stay was something I looked forward to with great anticipation. Hundreds of runners from around the world are currently training on our. Looking at the weekly mileage of Kipchoge, it can also be said that there are no days off. In terms of beverages, there will be a lot of African tea boiled water, milk and tea. This weekend, the fastest marathoner in the world is lining up for his first marathon since his world record run in October of 2018 and the running community is on the edge of their seats. The 16 runners had 5K bests from the year before averaging 19:06 for the men and 20:18 for the women. Sign up for notifications from Insider! RunnerClick is reader-supported. Kipchoge won marathon gold at the 2016 and 2020 Olympics and set the world marathon record with a time of 2:01:39 at the 2018 Berlin Marathon. However, most people eat a much larger portion of meat than recommended. He and the others who train with him in rural Kenya sustain a plant-based whole food diet. Eliud Kipchoge is a Kenyan world record-holder in the marathon and previously specialized in the 5000-meter distance. His favorite is a simple bodyweight move that can be done anywhere glute kickbacks. Kenyan Runner's Diet . Kipchoge adds a hard track workout to his routine once every week. Following his Olympic win, Kipchoge opened up about the training regimen, diet, and mindset that have led to his running successes over the last four years. He beat his previous record by 1 minute, 20 seconds by running a 2 hour 1 minute 39 seconds. Kipchoge, 34, is in a class of his own in global distance running, and sports . He began the practice in 2003 and now has 18 logs stored at his home to reflect on at the end of each season. The routine is always the same. Somewhere around 2,300 calories for a day seems to be the average number on a non-race day. Scroll through this story and tap on highlighted keywords to discover some of the energy-rich food and drinks that will get Brigid and Eliud over the finish line! Kenyan runner Eliud Kipchoge won gold in the marathon at both the Tokyo and Rio Olympics. Sometimes mursik, sometimes normal milk.". Picture: NN Running Team . This strength training complements his endurance workouts and helps him improve flexibility and general fitness. The marathoners at Kaptagat follow a strict schedule, which Kipchoge helps to set.