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NUTRITION TIPS

TIP 1: PRE RUN SNACK

TIP 2: HYDRATION DURING TRAININGS

TIP 3: PRE RUN SNACK

TIP 4: FIGHTING FATIGUE: SUPPLEMENTS OR GOOD NUTRITION?

TIP 5: CARBS, THE MAGICAL FUEL

TIP 6: PROTEINS

TIP 7: DIGESTIVE SYMPTOMS

TIP 8: gels

TIP 9: alcohol & sleep

TIP 10: RECOVERY

TIP 11: SUPPLEMENTS

TIP 12: Carbohydrate loading, the cornerstone of delayed fatigue

TIP 13: Nutrition during Tapering Down Period

ABOUT 542

542 is a free of charge running program created by the Beirut Marathon Association. Since its foundation in 2014, and on a yearly basis, 542 opens its doors to the community for exactly 5 months before Marathon Day.  

The mission of 542 is to offer hopeful runners the training necessary to finish a marathon.  

In the world of distance running, commitment is key. Marathon day is the result of intensive weeks of training, sore muscles, bumpy feet, and exhaustion. Training is a journey of self-discovery: at times it becomes unpleasant as you log more kilometers during the run and your body refuses to go the extra mile, yet your mind is determined to make it happen. 

However, working with a team and the community has been proven to make this journey go smoother: training with a team is known to decrease anxiety levels and boost confidence at times of doubt. This is the power of 542: it gathers people from different backgrounds and breaks through barriers. It brings experienced runners and aspiring runners together as solid groups, or rather as new running communities, who are forging friendships that motivate and empower individuals.



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Runners Criteria

  • Runners must be 17 years or older
  • Runners cannot have ran a marathon (distance of 42.195KM) before
  • Runners must train 3 times per week. However, they can train more with the guidance of their coaches
  • Runners must commit to the 542 timeline which consists of attending weekly trainings, Sunday long runs, races and meetings (Kindly check the 542, 2018 timeline Section)
  • Runners will train to run the BLOM BANK BEIRUT MARATHON 2018 under their responsibility
  • The Sundays long runs will be organized by the 542 crew
  • Runners MUST wear the 542 t-shirts during the Sunday long runs and during all races including the BLOM BANK BEIRUT MARATHON 2018 even if they register through an NGO, university, school, bank or any other corporate organization
  • Criteria for the t-shirts branding must be abided by
  • Runners MUST wear their 542 wrist band during the Sunday long runs to be recognized, and therefore to ensure getting water and other needed support by volunteers on the course
  • Runners must agree to the following: The 542 Organizers reserve the right to use any photographs (including those of participants), motion pictures, recordings, or any other media records of the program, for any legitimate purpose including commercial advertising and distribution to Sponsors anywhere in the world
  • Runners MUST complete a cardiac screening test, which will be provided free of charge by the BMA in collaboration with Champs Fund
  • Runners MUST complete a body assessment which will be provided free of charge by the BMA in collaboration with Fitness Zone
  • Runners must agree to join WhatsApp groups set up by their coaches for communication and training instructions
  • Runners must agree to join the Facebook group, (Click Here) set up by the BMA organizers for better communication and training instructions
  • Runners will understand if the 542 program must be canceled under extenuating circumstances.
  • The 542 training program is free of charge however; applicants are required to pay for their registration fees to the BLOM BANK BEIRUT MARATHON 2018
  • The 542 coaches are not professional trainers but are experienced runners who are volunteering their time and efforts for this program
  • Runners are not allowed to change teams once the training journey starts
  • In case of any internal/external complaint or incident, runners are expected to report to the BMA and/or 542 organizers, as they will do their best in dealing with the situation resourcefully
  • It is encouraged to have runners post about their training journey on their social media platforms using the #542, #RKD and #beirutmarathon to promote the spirit of running in Lebanon
  • Always be respectful of the environment you are using during your trainings. Do not litter the streets with plastic bottles, and always keep the space you use clean
  • 542 provides insurance that can only be effective during training sessions and if all the criteria are respected



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    HOW TO REGISTER

    Registration has closed.

    For further information about the program, contact our offices at +961 70 544 465

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    542 Code

  • 542 runners inspire others

  • 542 runners push their minds and bodies to the limit

  • 542 runners adapt

  • 542 runners embrace the pain

  • 542 runners never leave behind fellow teammates

  • 542 runners prove themselves through training

  • 542 runners give generously

  • 542 runners are future marathoners

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    542 Timeline

    The rest of the timeline will be posted at a later stage.

    Week Date Element 1st Group 2nd Group 3rd Group Start Location
    1 WEDNESDAY JUNE 20 Launching Ceremony 6:30 PM Beirut Digital District ADD/DROP PERIOD

    &

    CARDIAC SCREENING PERIOD
    SUNDAY JUNE 24 WELCOME RUN 20mins 20mins 20mins 6:30 AM ZAITUNAY BAY
    2 WEEK DAY - 15mins 20mins 25mins TBD TBD
    WEEK DAY - 15mins 20mins 25mins TBD TBD
    SUNDAY JULY 1 2nd Long Run 30mins 30mins 30mins TBD ZAITUNAY BAY BODY ASSESMENT PERDIOD
    3 WEEK DAY - 15mins 20mins 25mins TBD TBD
    WEEK DAY - 15mins 20mins 25mins TBD TBD
    SUNDAY JULY 8 3rd Long Run 5km 5km 5km TBD ZAITUNAY BAY
    4 WEEK DAY - 20mins 25mins 30mins TBD TBD
    WEEK DAY - 20mins 25mins 30mins
    steady pace
    TBD TBD
    SUNDAY JULY 15 4th Long Run 45mins 45mins 45mins TBD ZAITUNAY BAY
    5 WEEK DAY - 25mins 30mins 35mins TBD TBD
    WEEK DAY - 25mins 30mins 35mins
    steady pace
    TBD TBD
    WEDNESDAY JULY 18 Sports & Health Seminar 6:30 PM Beirut Digital District Training Kit Distribution
    SUNDAY JULY 22 5th Long Run 50mins 50mins 50mins TBD ZAITUNAY BAY