When preparing for a marathon, your physical training is obviously important—racking up zone 2 different fuel sources interval workouts, and practicing spending hours Walking for Marathon Training—but you also need to hone in on your nutrition, a crucial part of getting you through 26.2 miles.
Nutrition isn't only an in-race necessity, it's important to take in the correct fuel throughout your months of preparation before you toe the line. Here are seven important tips that can help you become a stronger and healthier runner, ready to conquer your first, or fastest, marathon.
1. Nothing New On Race Day
You’ve If you wind up making one of these fueling, but we’ll say it again: Don’t try anything on race day that you haven’t practiced during training.
It’s not always easy, but testing different midrace fuel options, amounts, and timing on your long runs before race day is crucial. Once you find nutrition that works for you, bring it to the starting line.
In the weeks beforehand, research your race: If it carries your brand and flavor at its fuel stops, great! If not, BYOG (bring your own gel).
2. Don't Dismiss Midrun Fuel
Maybe you got by on a few long runs without refueling (tsk! tsk!), but over the course of 26.2 miles, your body will not be able to propel you forward without fueling every 30 to 45 minutes after the first hour.
It’s better to have extra nutrition stowed away than to not enough and hit the dreaded wall CA Notice at Collection different fuel sources during your training—everything from gels and gummies to whole foods like candy—so you know what will work for your stomach on race day.
3. It’s All About Timing
For runs longer than 60 minutes (your long runs and your race), start with 30 grams of carbs every 30 to 45 minutes. Your stomach can absorb up to 60 grams of carbs per hour when diluted with water so be sure to also hydrate properly The 6 Best Energy Gels for Runners.
4. Listen to Your Body
While you’re practicing your fueling strategy during long runs, pay attention to We may earn commission from links on this page, but we only recommend products we back toward the end and once you finish. If you feel good, you likely have a great nutrition plan in place. If you’re totally wiped out, try adding 15 grams of carbs per hour. If you finish feeling energized but with GI distress, you probably ate too much, didn’t drink enough water, or need to experiment with other fuel sources.
Is Sucralose Bad for You mistakes during training, that's okay. However, it's crucial you continue practicing with different strategies until you find one that works for you.
5. Read the Labels
Gels: In order to dilute the high sugar content, chase these with a few sips of water. Try taking gels when you’re approaching a water stop. It may also be helpful to consume a gel slowly, over the course of a few minutes.
Chews: Like gels, chase these with water. Try splitting packs of six chews into two fueling stops to avoid consuming too much sugar at one time.
Sports Drinks: Drinks and mixes often provide about 15 grams of carbs per eight ounces, but choosing a brand that has less sugar—six to 12 grams per 16 ounces—can keep your stomach settled during your run. Try alternating water and sports drink The 6 Best Energy Gels for Runners.
6. Top Off the Tank
Run Faster & Stronger prerun meals Magnesium-Rich Foods to Add to Your Diet.
For the two to three meals before your race, choose high-carb, moderate-protein, and low-fat and fiber options. Searching for a solid option? Try pasta primavera with chicken for a prerun dinner, and a bagel topped with scoop of peanut butter and a banana for a prerun breakfast.
7. Fueling Doesn’t Stop at the Finish Line
Within 30 minutes to an hour postrun, refuel with 15 If you wind up making one of these fueling the recovery process the recovery process.
It’s also important to replenish your glycogen stores following taxing exercise. In general, the harder the workout, the more you’ll need to take in. When in doubt, aim for 60 to 120 grams of carbohydrates in addition to your postrun protein. Trust us, your body will thank you the next day if you refuel properly after you cross the finish line.
