A well built and well maintained F1 car could have a good driver but still not get very far if it, didn’t have enough, or the right fuel.
The more you run, the the more you need to think about what you’re fueling your body with. A higher volume of training will mean you need to ensure that you are providing your body with enough energy. A higher volume of training might actually mean you can have the odd treat..without any ‘negative affects’ !
We’re not going to go into what you should be eating. That’s not our expertise. However, it’s important when embarking on a Marathon training plan to recognise the demands on your body. If you don’t fuel your body adequately, there is every chance you’ll get ill or injured.
Maintain energy & hydration
Maintaining your energy and hydration levels during long training runs and the marathon itself is a challenge. We can utilise fat and carbohydrates as a source of energy for running. Our bodies generally burn through our carbs first and most of us then struggle to use fat as a source of energy. Longer runs should hopefully get us better at utilising our fat stores. Nearly all runners are going to benefit, however, from keeping their carbohydrate stores topped up during their race.
Gels and energy blocks are the best option. These should be practiced during training to ensure you are comfortable taking them when running. Thought also needs to be given to how you will carry them during the run. There are various gel belt options and some really good shorts that have various storage options.
Keeping hydrated is the other challenge on longer runs. Big races will have ample water stations. Often every mile. When we sweat, we lose essential salts. Just drinking water won’t replace these. Most energy gels will have some salt in them but it’s not much. Some additional electrolyte tablets are a great way to maintain your salt levels.
The final aspect of your nutrition to think about is what you eat the days before the marathon and on the morning of the race. A very simple answer is nothing too different to what you normally eat!
You should, however, increase your carb intake slightly on the couple of days before the race. Always have breakfast. You want to start with your fuel rank full.
