THE IMPORTANCE OF FUELLING
The marathon represents a physically demanding endurance event. Despite the well established and scientifically proven benefits of fuelling, nutrition remains one of the biggest things that marathon runners get wrong, drastically reducing race day performance.
OPTIMISE YOUR TRAINING
Fuel your Easy Runs, Tempo Runs, Progression Runs, Speed Sessions and Long Runs.
PRE-RACE NUTRITION STRATEGY
Focus on carbohydrate loading, pre-race meal and in-race nutrition
PRACTICE YOUR NUTRITION
Start your training block with proper nutrition.
DESIGNED FOR ALL ABILITIES
Versatile guides for runners of all levels.
WHAT'S IN THE GUIDE?
The Marathon Fuelling Guide provides expert nutritional advice for every stage of your training and race day. Tailored to the unique demands of a Marathon, the guide covers optimal fuelling strategies to enhance performance, stamina, and recovery.
Offering easy to follow steps for you to implement before, during and after the most common training sessions in your marathon training, along with practical guidance for pre-race and race-day fuelling.
WHY IS NUTRITION IMPORTANT?
ENERGY
FUEL UP ON CARBOHYDRATES
Carbohydrate represents the main fuel source during a Marathon. When consumed, carbohydrates are broken down into glucose, which is then stored as glycogen. During the race, glycogen can be quickly converted to energy, supporting sustained effort. Consuming carbohydrate during the race also improves performance by providing an additional energy source.
HYDRATION
REPLACE KEY ELECTROLYTES
Hydration plays a key role in supporting performance during a marathon by maintaining fluid balance, regulating body temperature and supporting muscle function. As you sweat during the race, you lose both water and key electrolytes, which can negatively impact your performance. Consuming sufficient fluid and electrolytes before and during the race is key for keeping you hydrated and helping you maximise your performance.
RECOVERY
PROTEIN AND CARBOHYDRATE TO AID RECOVERY
Optimal recovery after a marathon is crucial for repairing your body, restoring your energy stores and allowing you to get back to running. Consuming protein and carbohydrate soon after the race is essential for repairing your muscle and restoring your glycogen stores. To rehydrate effectively after the race, you should focus on your fluid and electrolyte intake.
MARATHON NUTRITION STRATEGY
EXPECTED FINISH TIME ~4 HOURS
FUELLING RACE DAY
Consuming additional carbohydrate prior and during the race improves your performance by maintaining your blood glucose levels high, delaying the use of your glycogen stores and reducing the sensation of fatigue.
This guide sets out some simple steps for carbohydrate loading, pre-race meal and in-race fuelling to help you reach your own podium.
FUELLING YOUR TRAINING SESSIONS
Nutrition plays a key role in optimising performance during marathon training by fuelling your body for intense workouts, enhancing recovery and promoting training adaptations.
Guides you through fuelling your Easy Runs, Tempo Runs, Progression Runs, Speed Sessions and Long Runs.
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