Training for a marathon extends beyond running alone. Strengthening your capacity for long-distance running, which entails pushing your body to its maximum potential, encompasses more than just training runs, monitoring your speed, and acquiring the ideal running shoe. Our bodies require additional elements.
To be more precise, we need additional fuel. To start with the fundamentals, could you explain what fueling entails? In essence, it involves providing our bodies with the necessary means to train for a marathon, in line with the literal definition of “fuel.”
Marathon fuel options vary widely, ranging from carbohydrates found in a bagel to electrolyte drinks for hydration, and everything in between. Each individual’s fueling strategy may differ, but Meghann Featherstun, an experienced marathon runner and sports dietitian, shares some essential guidelines that all runners can follow and easily remember. These rules can be stored in their back pocket or running belt.
1. Begin the fueling process early and frequently.
If Featherstun had a catchphrase, it would be “refuel regularly and consistently.” Why? In short, carbohydrates are an excellent form of fuel, but our bodies have insufficient storage capacity for them during extended runs.
Featherstun suggests that, for runs lasting less than 70 minutes, it is advisable to consume a snack such as a few graham crackers and a minimum of 8 ounces of water or an electrolyte beverage like Pedialyte before beginning the run. Additionally, if the weather is warm, it is recommended to continue consuming the electrolyte drink intermittently throughout the run.
For runs lasting longer than 70 minutes, she suggests having a bigger snack such as a bagel and consuming at least 8 ounces of water or an electrolyte beverage before starting the run. During the run, it is recommended to take a gel every 25-40 minutes and drink 8-16 ounces of electrolytes per hour.
To ensure consistent energy throughout your entire run, it is important to consume quick carbs and stay hydrated before and during your run.
Make sure to eat a meal before going for a run.
Featherstun emphasizes the importance of fueling before your run, regardless of how early it is. If you had a meal within 2-3 hours prior to your run, you may not require a snack. However, if you haven’t had a meal, Featherstun suggests having a snack within an hour before your run.
If you do not adequately fuel before starting, there is a higher chance of depleting the stored glucose and carbohydrates in your body, which could result in insufficient easily accessible fuel to complete your run with physical and mental strength.
Even a simple bagel or slice of toast in the hour before leaving can have a significant impact.
3. Regain strength with the consumption of protein and carbohydrates that are complex.
Featherstun states that protein, complex carbs, and other forms of fuel come into play during your post-run recovery meal, which might make you wonder about the significance of carbs before a run.
After you complete your run, it is important to have a well-balanced meal within one hour. This meal should include protein, complex carbohydrates, and healthy fats. By doing this, you can assist in the recovery process and also prime your body for the next training run. It is crucial to recognize the significance of proteins in the training process as they play a key role in accelerating muscle recovery.
If you are unable to cook a balanced meal after your run due to your schedule, Featherstun suggests having a protein-rich snack (such as our Ensure Complete protein drinks or our Zone Perfect bars) to initiate the recovery process until you are able to have a balanced meal.
According to Featherstun, in order to be well-prepared for your next run, it is important to consider the overall perspective and prioritize proper recovery and nutrition replenishment.
4. Make sure that your training is backed by a nutrition plan that supports your overall well-being.
As Featherstun mentioned, consider the overall perspective.
No matter what your training schedule is, it is probable that you require three complete and balanced meals every day in order to maintain your overall health and nutrition. Follow Featherstun’s example and make an effort to include carbohydrates (such as bread, potatoes, rice, and fruit), protein (such as chicken, eggs, meats, seafood, lentils, and beans), healthy fats (such as avocados, nuts, and seeds), and a variety of colorful fruits and vegetables into your daily routine.
It is important to maintain a baseline of nutrition, even if it does not directly contribute to a long-term outcome.
5. Consider Caffeine
Not everyone experiences the same effect from caffeine. Certain runners find that caffeine provides them with a significant increase in energy. Conversely, others find that it worsens their stomach condition. Whether or not you decide to incorporate caffeine into your fueling is entirely your choice. It is also beneficial to conduct some experimentation with caffeine to determine if it would be advantageous or detrimental for you.
If you have used caffeine in your training, it is advisable to reduce its consumption in the days leading up to your race. This is because caffeine has a diuretic effect, and giving your body a break from it will be beneficial.
6. Buy your Race Nutrition
Instead of waiting until the day before the race, ensure that you shop for your nutrition items early. This way, you will have enough time to explore other stores in case your preferred options or flavors are not available at the nearest store.
By thinking step by step, you can ensure that the fuel you have selected can conveniently fit into your pocket, race belt, or hydration pack. If it does not fit, you will have enough time to come up with an alternative plan or purchase alternative nutrition.
7. Reduce Fiber Intake
It is recommended to decrease the amount of fiber you consume in the days leading up to your marathon. Consuming excessive fiber can result in gastrointestinal problems, which can be quite uncomfortable while running.
Fruits, vegetables, and whole grains are rich in fiber. While these high-fiber foods are generally beneficial for your health, it is advisable to refrain from consuming them a couple of days before your marathon for the well-being of your body.
8. Stick to your Nutrition Plan, But be Flexible
It is important to have a strategy for fueling during your race. Taking a break every 15 minutes or so is recommended. To remind yourself, you could use an alarm on your smartwatch. Following your plan is the most effective approach. However, if any circumstances change while you are running, you must be flexible and make adjustments as necessary.
If there happens to be an aid table and you have the desire to take a banana instead of consuming an energy sweet, you should feel at ease in doing so without any concerns.
9. Don’t Experiment with Anything New
When participating in a race, it is important for competitive runners to follow the motto of avoiding any new strategies or practices on race day. Instead, they should rely on fuel that they have previously tried and know is effective for them. It is essential to resist the temptation of trying out new and enticing nutrition items during the race without having tested them beforehand.
One cannot predict how their stomach will react to it, and it would be undesirable to experience a negative gastrointestinal response in the middle of a race.
10. Aim for 30 to 60 Grams of Crab per Hour
As previously stated, aiming for a maximum of 60 grams of carbs per hour is advisable. If that seems excessive, you can set a goal of 30 grams per hour.
For your marathons, it is advisable to consistently experiment with different fueling strategies during long runs. One approach is to fuel with 30 grams per hour in one run, then increase it to 60 grams in the next run, while carefully noting your body’s reaction to both amounts.
After determining what method suits you best, you can proceed with calculating the amount of nutrition required to sustain yourself for the entire race.
11. Pick your Ideal Fuel
If you have a preference for fuel sources, it is expected that you already have an idea. In case you do not have a particular favorite, you are able to combine and alternate fuel sources during the race in order to meet your carbohydrate targets.
When considering your fuel options, it is advisable to include a sports drink mix. This is because staying hydrated is important, and a sports drink can offer both carbohydrates and water simultaneously. Additionally, sports drinks are typically gentle on the stomach.
12. Don’t Overdo the Salt/Electrolyte Tablets
Another crucial aspect is the repletion of electrolytes. As you perspire, vital minerals such as sodium, potassium, and magnesium are lost. To aid in the restoration of these minerals while in motion, numerous energy supplements already include limited quantities of them.
Additionally, it is possible to acquire electrolyte tablets or salt tablets that are specifically formulated for this intention. Nevertheless, combining electrolyte tablets, sports drinks, and energy supplements during a single race may result in excessive intake of these minerals.
If you suffer from severe hyponatremia, you can consume all of the above to replenish yourself. However, if you don’t, it’s recommended to limit your intake of electrolyte supplements to prevent excessive consumption.
To optimize your preparedness on race day, it is recommended to once again conduct experiments with this on long runs. The more knowledge and understanding you gain about your own body beforehand, the better equipped you will be for the race.
