Fuelling Your Marathon - During The Race
Fuelling Your Marathon - During The Race
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In this video I talk about how to fuel your marathon during the race itself.
Key tips for fuelling during the race:
• Aim for 60-90g carbs per hour
• Start early, in the first 30 mins after you start.
• Fuel at regular intervals and sip, don’t gulp, whether gels or drinks.
• Practice, practice, practice! Some runners think they can’t tolerate gels but over time, they get used to them. You cannot prove something either works or doesn’t work by trying it once.
• If you need water with your fuelling product, make sure you know how often the water stations are.
• Carry one extra in case you spill or drop one, or just need an extra boost near the end. It’s always better to take one more than one less.
• Consider aiming for variety so you don’t get taste fatigue, and stop taking them. Save your favourite flavours for the end.
• There are real food alternatives
Good luck with your practice and race fuelling, and don’t forget to share your top tips for fuelling your race in the comments below.
A big caveat to all this information is that those with diabetes or other specific health conditions should speak to their doctor or consultant before adjusting their carbohydrate intake. Plus, those with any specific allergies or intolerances to certain types of carbohydrates may need to do further research to minimise possible illnesses or stomach distress.