Meredith’s Training Journal: My Favorite Way to Fuel up for a Marathon

Welcome to Training Diaries , a Lifehacker series about my journey to the 2023 TCS New York City Marathon. This series will chronicle all the ups, downs and hills of repetition on my journey to the world’s biggest marathon. Ahead of race day on Sunday, November 5th, I’ll talk about proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, the logic of long-term running, and just some thoughts on what it takes to cross the marathon finish line. I live by a mantra that is simple and true: a marathon is actually hundreds of miles; Race day falls in the last 26 or so.

One of the most common questions I get asked by non-runners is where do you get your energy? Whether they mean this rhetorically or literally is a good question. How do marathon runners gain the strength to run 26.2 miles?

I’ve used the term “fueling” in previous posts , but today it’s time to go deeper. As your long distances increase during a marathon training plan, your body requires more energy and fluid to keep going at a steady pace. hours at a time. Unfortunately, this is one of the most overlooked aspects of distance running. Knowing how and when to fuel properly during long runs (with gels, sports drinks, and other easily digestible carbohydrates) can make the difference between hitting the mile 20 wall or feeling strong all the way to the finish line.

I love using gels for energy during long runs.

When you first start using gels and other fuels, it’s all about strategy and experimentation. You’re training your body not only to run longer and longer distances, but also to process food on the go.

If you’re not familiar with gels, think of it as a syrupy packet of quick energy, similar to a Go-Gurt. Most of them advertise a great combination of carbohydrates, caffeine and amino acids. I like to call them “sugar shampoo”, but for some reason my running friends find it “off-putting” and “disgusting”. My gel preference is aptly named Gu . Other runners prefer Gatorade gummies , Snickers bars, or even dates in a Ziploc bag. Again, you need to strategize and experiment with what works best for your body (and your budget – these Gu gels really cost me a pretty penny).

I can’t stress this enough: you should experiment during your workouts to see what your stomach can easily digest. The sugar and electrolytes in most gels and sports drinks can cause gastrointestinal distress if too much is taken. Start with one gel every 45 to 60 minutes while assessing your hydration needs. Over several long runs, slowly increase your gel and fluid intake as needed to determine the correct balance.

It is also extremely important to supplement your fuel intake with hydration. Try to drink at least 4-6 ounces of liquid with each gel to help it digest better. Additionally, alternating between gels and other easily digestible carbohydrates, such as hard gummies or even gummy bears, can add variety to your refueling strategy.

The last key factor is time. Taking the gel 5 minutes before climbing a large hill or starting a faster leg of a run will ensure that your blood sugar levels peak when the extra energy is needed most. Waiting until you feel exhausted to refuel often means it’s too late to improve your performance for a more challenging stage. With practice, marathon runners learn to anticipate refueling needs and properly supplement long runs with gels and hydration at the right times.

How to energize before a race

I could write about how you have to change your diet for a few months to get the most out of your workouts, but that would be disingenuous given my current level of indulgence. (What can I say? All those long runs have turned me into an insatiable monster.) Instead, let’s focus on the day before and the morning of the race—times when what and when you eat and drink can have a big impact on how you feel. your performance.

What to eat before the marathon

• Carbo loading! 3 days before the marathon, increase your carbohydrate intake to 70% of your total calories. Good sources of carbohydrates include whole wheat pasta, potatoes, rice, oats, etc.
• Eat your usual foods to avoid gastrointestinal problems. Now is not the time to try new exotic dishes. Stick to a regular diet that you know your body can tolerate.
• Drink plenty of water the day before. Try to drink 12-16 cups of water per day to keep your muscles hydrated. Reduce your fiber intake to avoid gastrointestinal problems.
• Eat a large carbohydrate dinner the night before. Pasta primavera, rice and beans, pizza, etc.

What to eat the morning before a marathon: breakfast

• Eat 2-4 hours before the starting gun. Set an alarm in advance to give yourself time to digest the information.
• Choose easily digestible carbohydrates and some protein. Oatmeal, whole wheat toast, banana, peanut butter, eggs.
• Drink 16 ounces of water or sports drink. Moisturize well in the morning.
• Avoid foods high in fiber, fat or protein, which can cause gastrointestinal upset.

What to eat during the marathon

• Take gels or chewable tablets every 45 to 60 minutes after the start of the race.
• Drink 4-8 ​​ounces of water or sports drink every 20-30 minutes at water stations. Keep moisturizing!
• Be aware of hunger, fatigue or headaches. A runner once told me, “If you get thirsty, you’re late.” What they meant was this: fuel your body before it starts sending signals that you need more fuel.
• “Nothing new on race day.” This applies to both equipment and food. Don’t be tempted by the new gel or drink stations during the race. Always use what you have trained with.

What to eat to finish the marathon strong

• The last six miles are critical. In my experience, a marathon feels like running twenty miles plus the hardest 10K of your life. At this stage, take the gels every 30 minutes.
• If you fall behind on refills, do not take multiple gels at the same time. Post them.
• Drink regularly to avoid dehydration.

While mastering the nuances of mid-run fueling takes some trial and error, my experience is that it can pay huge dividends on race day. By following a customized nutrition plan during training, runners can avoid the dreaded “bonk” and have enough energy to make it to the finish line. The marathon distance is as much a test of fueling as it is of endurance. Exercising with gels and sports drinks prepares the body to overcome the distance.