Buzz
Welcome to Training Diaries, a Mytour series chronicling my journey toward the 2023 TCS New York City Marathon. This series will dive deep into all the triumphs, challenges, and hill repeats I experience leading up to the world's largest marathon. In the weeks before race day on Sunday, Nov. 5, I'll cover everything from proper fueling strategies, injuries, and setbacks, to treadmill workouts, wardrobe malfunctions, long run techniques, and personal reflections on what it really takes to cross that marathon finish line. My guiding principle is both cliché and true: A marathon is actually a collection of hundreds of miles; race day is just the final 26 or so.
One of the most frequent questions I receive from non-runners is where do you get the energy? Whether they ask out of curiosity or simply as a rhetorical question, it’s still a valid one. How do marathon runners fuel themselves to cover the full 26.2 miles?
I've mentioned 'fueling' in earlier posts, but today it’s time to dive deeper. As your long run distances grow during marathon training, your body demands more energy and hydration to maintain a steady pace for extended periods. This is often one of the most underestimated elements of distance running. Knowing how and when to fuel properly during long runs (with gels, sports drinks, and other easily digestible carbs) can determine whether you hit the infamous wall at mile 20 or feel strong all the way to the finish line.
I love using gels as my go-to source of energy during long runs.
When you’re just starting to use gels and other fueling options, it’s all about figuring out the right approach through trial and error. You’re not only training your body to run longer distances but also to efficiently process nutrition while you're on the move.
If you're not familiar with gels, think of them like a syrupy Go-Gurt packet packed with fast energy. Most gels boast a mix of carbs, caffeine, and amino acids. I like to call them 'sugar shampoo,' though my runner friends find that description 'off-putting' and 'gross.' My go-to gel is appropriately named Gu, but other runners swear by Gatorade chews, Snickers bars, or even dates packed in a Ziploc bag. Ultimately, it’s all about figuring out what works best for your body (and your wallet—those Gu gels can get pricey).
This is critical: You must experiment during your training runs to find out what your stomach can handle comfortably. The sugars and electrolytes in most gels and sports drinks can upset your stomach if consumed in large quantities all at once. Start with one gel every 45-60 minutes and take note of your hydration needs simultaneously. Over several long runs, gradually increase your gel and fluid intake to discover the perfect balance.
It’s equally important to balance fuel intake with hydration. Aim to drink at least 4-6 ounces of fluid with every gel to help with digestion. Additionally, alternating between gels and other easily digestible carbs like hard chews or even gummy bears can add variety to your fueling routine.
One final crucial element is timing. Taking a gel 5 minutes before tackling a challenging hill or kicking into a faster-paced segment ensures your blood sugar is peaking just when you need that extra boost. Waiting until you’re already feeling drained means it’s too late to maximize your performance during those tough sections. Over time, marathoners learn to anticipate their fueling needs, supplementing long runs with gels and hydration at the most effective moments.
How to Fuel in the Days Leading Up to Race Day
I could go on about the importance of adjusting your diet for months to optimize your training, but that would be a bit hypocritical considering my current indulgent habits. (I’ll admit it—these long runs have turned me into an unquenchable eating machine.) Instead, let’s focus on the day before and the morning of the race—those are the times when what and when you eat and drink can significantly influence your race-day performance.
What to Eat the Day Before a Marathon
Carb-load! In the 3 days leading up to the marathon, boost your carbohydrate intake to 70% of your total calories. Great sources of carbs include whole wheat pasta, potatoes, rice, oats, and more.
Stick to familiar foods to avoid gastrointestinal issues. This isn't the time to experiment with new exotic dishes. Keep to the meals you know your body can tolerate.
Hydrate well in the days before the race. Aim for 12-16 cups of water per day to store water in your muscles. Reduce fiber intake to prevent GI problems.
Have a hearty, carb-filled dinner the night before. Think pasta primavera, rice and beans, pizza, etc.
What to Eat on the Morning of a Marathon: Breakfast
Eat 2-4 hours before the race begins. Set your alarm early to give your body time to digest.
Opt for easily digestible carbs with a bit of protein. Try oatmeal, whole wheat toast, a banana, peanut butter, or eggs.
Drink 16oz of water or a sports drink to properly hydrate in the morning.
Avoid foods that are high in fiber, fat, or protein, as they can cause gastrointestinal discomfort.
What to Eat During a Marathon
Consume gels or chews every 45-60 minutes after the race begins.
Drink 4-8oz of water or sports drinks at each water station every 20-30 minutes to stay hydrated.
Pay attention to signs of hunger, fatigue, or headaches. One experienced runner once shared, “If you start to feel thirsty, you’re too late.” The point being: Fuel up before your body starts signaling that it needs more energy.
“Nothing new on race day.” This applies to both your gear and nutrition. Don’t be swayed by unfamiliar gels or drinks at race stations—stick with what you’ve practiced with.
What to Eat to Finish a Marathon Strong
The final six miles are crucial. In my experience, a marathon feels like running a twenty-mile distance followed by the toughest 10k of your life. During this phase, take gels every 30 minutes.
If you’ve fallen behind on fueling, avoid taking multiple gels at once. Spread them out.
Drink regularly to prevent hitting the wall due to dehydration.
While getting the hang of mid-run fueling requires some experimentation, my experience shows it can make a significant difference on race day. By developing a personalized nutrition strategy during training, runners can avoid the dreaded bonk and still have the energy to push through to the finish line. The marathon is as much about fueling properly as it is about endurance. Training with gels and sports drinks prepares your body to handle the long haul.
