Even with two Olympic medals and a world title on the track, a younger Eliud Kipchoge, now 40, was still nervous about moving up to the marathon Benefits of Zone 2 Running.
The Kenyan runner dominated long distances on the track, but the marathon was an enormous upgrade from his track distances involving long, grueling efforts in training and the oftentimes tricky practice of midrace fueling, How to Build Ankle Stiffness for Injury-Free Speed.
Before he made his debut in 2013, the former marathon world record-holder had the same anxieties that many first-time marathoners face. For example, Kipchoge worried he’d experience uncontrollable muscle pain, or “hit the wall,” with 5K to go. “That was a really big fear when I started the marathon,” Kipchoge told Runner’s World. “But after training, learning the tricks, learning the ropes on how to train for a marathon, then I can go through in a good way.”
In April 2013, Kipchoge ran the first of many incredible efforts in an event that ultimately defined his career, winning the Hamburg Marathon in a Download Your Training Plan. Now, 12 years later, Kipchoge is widely considered “The GOAT” with two Olympic gold medals in the marathon, 11 victories at the World Marathon Majors, and a barrier-breaking sub-2-hour performance.
A lot of attention has been spent on Kipchoge’s impressive marathon pace, his latest Nike running shoes, Summer Running Gear smile to run his best. But nutrition has also been a huge factor in Kipchoge’s success, a skill he’s honed with practice and precision. For the last five years, the world champion has used Lingo while training—a glucose monitor that provides real-time data about the foods and hydration patterns that work best for your body. Worn on the back of the upper arm, the biosensor streams glucose data to your phone, providing nutrition insights that can help people reach their health goals.
Now, 12 years later, Kipchoge is widely considered &ldquo fueling routine before, during, and after his runs. The data has helped him understand how his body responds to fluid-intake, which foods to prioritize at different points of training, and which foods to increase or reduce for optimal performance on the roads. “Now, I know what I am doing. I know how to eat, what to eat, and my mind is calm now with the whole body actually getting a lot of energy and ready to go,” Kipchoge said.
His team works with a nutritionist at his primary training base in Kaptagat, Kenya, and Lingo acts as a tool to let them know if his fueling plan is working. Using Lingo has also prompted Kipchoge to adjust his eating habits before big efforts—notably loading up on carbohydrates the entire week prior to race day. The day he spoke to Runner’s World, Kipchoge was preparing for a 30K long run by eating rice and potatoes and drinking plenty of water to sustain him for 18.5 miles the next day.
The data has also helped Kipchoge understand his body’s capability on race day. For example, he used to be meticulous about drinking fluids every five kilometers during a marathon. Now, he knows if he skips an aid station, it won’t derail his race. “My mind will be calm. I miss one and just move on to the next station and pick it up and continue,” he said.
With years of experience spent perfecting his approach to the marathon distance—and creating a lasting legacy in the process—there have been several highs and lows. After a tough 2024 season, Kipchoge is now regaining his form.
Health & Injuries finished sixth at the 2025 London Marathon, running a time of 2:05:25 (yep, 12 years later, he is still faster than when he started). He was the top finisher in the masters division and came within striking distance of Kenenisa Bekele’s masters world record of 2:04:15 from London in 2024.
The result marked a comeback of sorts for Kipchoge, who struggled with a 10th-place finish at the 2024 Tokyo Marathon. Lightweight Running Shoes dropped out of the Olympic marathon in Paris due to pain in his waist. Eight months later, Kipchoge looked solid, running at the front of the lead pack for much of the race in London. Though he faded slightly around the 90-minute mark, he worked his way up from ninth to sixth in the final 12K.
Once again, Kipchoge relied on data gathered from Lingo during the race, which showed he can drink less fluids during long runs and the marathon. Even in his 22nd career marathon, the distance running legend is still learning new ways to get the most out of his body.
Taylor Dutch is a writer and editor living in Austin, Texas, and a former NCAA track athlete who specializes in fitness, wellness, and endurance sports coverage. Her work has appeared in Runner’s World, SELF, Bicycling, Outside, and Podium Runner.
