Tips to Fuel Your First Marathon

Don’t Do Anything New on Race Day

This is probably one of the most repeated marathon tips.

Do Not do anything on race day that you did not practice during training.

Test different types of fuel, timing, and pre-run nutrition during your training. Figure out what nutrition works best for you and bring that to the starting line.

You’ll Need Midrun Fuel

Your body with need nutrition during a marathon, I promise.

Practice different types of nutrition during your long runs and figure out which ones work best for you

Practice Your Timing For any run longer than 60 minutes you will need to refuel every 30 to 45 minutes. Experts recommend 30 grams of carbs every 30 to 45 minutes.

Listen to Your Body

Pay attention to how you feel at the end of your long runs.

If you finish your run feeling good than your nutrition plan is likely in a good place.

If you are exhausted, trying adding about 15 more grams of carbs per hour.

If you have any GI distress take note of what you ate beforehand and what time and experiment with different fuel sources.

Read Labels

Know what is in your nutrition and if it is best to take it with water.

Know how many carbs you are taking in and how much sugar is in your nutrition.

Pre-Run Meal

The 2-3 meals prior to your race should be high-carb, moderate protein and low-fat.

Refuel Correctly

30 minutes to an hour after your run you should begin refueling.

You should have 15 to 30 grams of protein to help your muscles to start recovering.

Also, replenish your glycogen stores with 60to 120 grams of carbs.