{"id":21763,"date":"2026-10-12T09:24:11","date_gmt":"2026-10-12T09:24:11","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=21763"},"modified":"2026-10-12T09:24:12","modified_gmt":"2026-10-12T09:24:12","slug":"how-to-fuel-your-autumn-marathon","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-to-fuel-your-autumn-marathon\/","title":{"rendered":"How to Fuel Your Autumn Marathon"},"content":{"rendered":"\n<div class=\"wp-block-cover\"><img loading=\"lazy\" decoding=\"async\" width=\"1384\" height=\"430\" class=\"wp-block-cover__image-background wp-image-21767 size-full\" alt=\"Blurred shot of runner's legs during a marathon\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Header.png\" data-object-fit=\"cover\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Header.png 1384w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Header-300x93.png 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Header-40x12.png 40w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Header-55x17.png 55w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Header-766x238.png 766w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Header-100x31.png 100w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Header-1024x318.png 1024w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Header-1280x398.png 1280w\" sizes=\"auto, (max-width: 1384px) 100vw, 1384px\" \/><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim\" style=\"background-color:#594e45\"><\/span><div class=\"wp-block-cover__inner-container is-layout-constrained wp-block-cover-is-layout-constrained\">\n<p class=\"has-text-align-center has-large-font-size wp-block-paragraph\"><\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:31px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group introduction_with_author_group is-vertical is-layout-flex wp-container-core-group-is-layout-4fc3f8e1 wp-block-group-is-layout-flex\"><div class=\"introduction_lower\"><div class=\"author-box\">\n                <div class=\"author-avatar\"><img data-del=\"avatar\" src='https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2025\/04\/Headshot-1-1-2-150x150.jpg' class='avatar pp-user-avatar avatar-50 photo ' height='50' width='50'\/><\/div>\n                    <div class=\"author-info\">\n                    <span class=\"written_by\">Written By<\/span>\n                    <h3>Jonah Rosner<\/h3>\n                    <h6><\/h6>\n                <\/div>\n            <\/div><div class='duration_image'><img decoding=\"async\" class=\"lazy time_icon\" loading=\"lazy\" width=\"28\" title=\"28\" src=\"\/sports-nutrition\/wp-content\/themes\/sports-nutrition\/images\/time_icon.svg\" > 7 Min<\/div><div class='author_share'>Share <div class=\"share_buttons\"><div class=\"ss-inline-share-wrapper\"><div class=\"ss-inline-share-content\"><\/div><\/div><\/div><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group parapgraph_group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<h1 class=\"wp-block-heading has-text-align-left\">How to Fuel Your Autumn Marathon<\/h1>\n\n\n\n<p class=\"wp-block-paragraph\"><br>Most marathoners treat their hourly fueling plan as settled. They tested it, it held, and the plan was done.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>But it was often tested in the one season that makes fueling hardest.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Key Takeaways<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Heat pushes fueling two ways at once.<\/strong> Your body leans harder on its own carbohydrate stores, and less of the gels you take in gets used.<\/li>\n\n\n\n<li><strong>The working range for most marathon runners is 60 to 120 grams of carbohydrate an hour.<\/strong> Anything above 60 has to be practiced first, and the upper end is mostly elite territory.<\/li>\n\n\n\n<li><strong>Cool conditions let you race faster, and a faster race burns carbohydrate at a higher rate.<\/strong><\/li>\n\n\n\n<li><strong>Run your last three or four long runs at race effort, at the intake you plan to use, in the weather you will actually get.<\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Your Build Runs In Summer Heat<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Berlin runs on September 27th, 2026. Chicago runs on October 11th. Valencia, the last of the big autumn races, runs on December 6th.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Count back sixteen weeks from Berlin or Chicago, and the build opens in June. Valencia&#8217;s build opens in mid-August. In every case, the long runs that set your fueling plan happen in warmer weather than the race.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Race-morning temperatures at all three land between 8 and 14 degrees Celsius (mid 40s to high 50s Fahrenheit).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Count the other way and a Berlin build&#8217;s last six weeks open in mid-August, a Chicago build&#8217;s at the end of August. Whether either of those windows is actually cool depends on the year. Valencia is the exception, since its whole build runs into cooling weather.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What Heat Actually Does To Your Training Runs<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Heat changes where your fuel comes from. A 2025 review of 51 studies found that total carbohydrate use rises in the heat, with the body leaning harder on its own stores.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"700\" data-id=\"21770\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post1.png\" alt=\"&quot;&quot;\" class=\"wp-image-21770\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post1.png 700w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post1-150x150.png 150w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post1-40x40.png 40w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post1-55x55.png 55w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post1-300x300.png 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post1-100x100.png 100w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Heat also cuts how much of the carbohydrate you take in mid-run your body can use. In a study of runners taking 60 grams an hour, the drop was roughly 18 to 20 percent, even when they stayed fully hydrated.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So the hot long runs behind your plan understate what the same intake will give you in October.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Heat brings more stomach trouble too. In lab comparisons over two hours, runners in the heat reported symptoms more often and more severely, though not by a settled amount.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Blood supply is the likely reason. Running already pulls blood from the gut toward working muscle, and heat adds a second claim on it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Put together, that is why gels that sat fine in spring can fail in July. You took on extra carbohydrate in the heat, felt sick at 90 grams an hour, and filed that number away as your limit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That was a verdict on August, not on what you can handle in the cool. Retest your race intake on a cool morning before you lower your target. Tolerance builds with practice, and the same amount sits easier in October air.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Hourly Number<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Most marathon runners work between 60 and 120 grams of carbohydrate an hour, and anything above 60 has to be practiced beforehand.<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The upper end is mostly elite territory. Above roughly 100, the evidence is genuinely mixed for non-elites, and nothing supports going beyond 120.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Above 60 grams an hour, the intake also has to come from two different sugars.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.scienceinsport.com\/us\/shop-sis\/go-range\/beta-fuel\" data-type=\"link\" data-id=\"https:\/\/www.scienceinsport.com\/us\/shop-sis\/go-range\/beta-fuel\">BETA Fuel<\/a> is one option, with 40 grams of carbohydrate in a gel and 80 in a serving of powder. Whatever you use, settle the arithmetic before the cool rehearsals rather than during them.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The last six weeks are where you find out which end of that range is yours.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Daily Fueling Through The Hottest Weeks<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The biggest weeks of a Berlin or Chicago build land in the hottest weeks of the year.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Heat raises the total carbohydrate you burn, so a hot long run pulls harder on the carbohydrate stored in your muscles and liver than the same run in October. Nobody has measured whether that adds up to a real shortfall across a summer of hot long runs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Through the hottest weeks, keep an honest record of what you fuel with.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A 2025 study of endurance athletes found runners take in less carbohydrate on race day than they believe they do, and less than guidance calls for. A 2025 review ties the same shortfall in training to days that drag between hard sessions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Appetite will not tell you when you have fallen short. The evidence suggests hard running blunts hunger for a while afterward, and the harder the session, the more reliably it happens.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Finish a long run in August heat and food can be the last thing you want.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Most runners find a drink easier to get down than a plate of food when appetite has not come back. Across the biggest weeks of a build, that is often the difference between meeting the day&#8217;s carbohydrate and missing it.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"700\" data-id=\"21771\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post2.png\" alt=\"\" class=\"wp-image-21771\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post2.png 700w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post2-150x150.png 150w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post2-55x55.png 55w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post2-40x40.png 40w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post2-300x300.png 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post2-100x100.png 100w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">A recovery drink is the fallback for the days when your next proper meal is hours out.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.scienceinsport.com\/us\/rego-rapid-recovery-powder\" data-type=\"link\" data-id=\"https:\/\/www.scienceinsport.com\/us\/rego-rapid-recovery-powder\">REGO Rapid Recovery<\/a> carries 21 grams of soy protein, 22 grams of carbohydrate, and 2.5 grams of leucine per serving, in a vegan formula. A meal does the same job whenever one is available.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Where Experienced Runners Get Caught<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Racing at a rate you never rehearsed.<\/strong> Decide the training rate and the race rate together, and set both for the conditions on the day. In an autumn build, those two decisions sit ten weeks apart, and the first one quietly settles the second.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Testing the plan only on easy long runs.<\/strong> Until you have taken your intake at race effort, the plan is untested.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Carrying the summer fluid plan to a cool start line.<\/strong> Sweat rate climbs with heat and with effort, and across athletes it spans roughly half a liter to two liters an hour. A plan measured on a hot August long run is built around a fluid need you will not have in October.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Let thirst set your drinking on race day, and expect it to ask for less than August did.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Last Six Weeks<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Your final three or four long runs are dress rehearsals. Run them at race effort, at the intake you intend to race at, and where you can, at race-day time of day.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Retest the intake. Take the number that made you sick in August back out on a cool long run at race effort.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The same rehearsal is where you find the top of your range. If your summer long runs sat at 60 to 70 grams an hour, the cool one is where you find out whether 80 to 90 holds. Whether cool weather buys you more has never been tested, which is exactly why you test it on yourself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Finish it without trouble, and that is the race-day rate. If it still fails in the cool, settle on the highest rate you have finished a full long run on, and race that. Either way, the block ends with a figure you have run at, in the weather you will race in.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If the weather does not turn in time, run the rehearsal you can get and race the number you rehearsed. On a hot race day, that is exactly the number you want.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Race Week And Race Morning<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Your marathon runs on glycogen, the carbohydrate your muscles and liver store. In the final days of race week, a good carb load tops those stores off so you have extra fuel on race day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Load at 8 to 12 grams of carbohydrate per kilogram per day, across the 36 to 48 hours before the start. For a 70-kilogram runner, that is 560 to 840 grams a day.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"700\" data-id=\"21769\" src=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post3.png\" alt=\"\" class=\"wp-image-21769\" srcset=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post3.png 700w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post3-300x300.png 300w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post3-150x150.png 150w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post3-55x55.png 55w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post3-100x100.png 100w, https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Post3-40x40.png 40w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Practice the load before race week. The top of that range is a lot of food, and if you are newer to loading, start at the lower end and build.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-style:normal;font-weight:600\">Bring the fiber down too. White rice, bagels, and plain pasta are the staples: carb-dense, gentle on the gut. Leave the oats and big salads. They fill you before the carb tank does.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You run on two fuels: the glycogen you carried in from your carb load (endogenous) and what you take in on course (exogenous).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The same pace costs more in heat, because your body is cooling itself as well as running, and that harder work uses more carbohydrate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Heat also makes it harder to take carbohydrate in. A hot race upsets the stomach, so mid-race fueling is most likely to fall short just when you are burning the most. That is the double cost of a warm forecast: you use more carbohydrate, and you keep less of it coming in. The stores you built in your carb load are what cover the difference.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The morning is where autumn changes things. A cold start, a long wait in a corral, and a fluid plan that no longer has to be a summer one.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A cooler race likely means a lower sweat rate, so you may not need the electrolyte plan you had in summer, as you are replacing less overall water lost in sweat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Eat breakfast at 1 to 4 grams of carbohydrate per kilogram, matched to the time you have.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Three hours out, a 70-kilogram runner can handle around 140 to 210 grams. With one hour, stay near the bottom and keep it light. Low in fat, fiber, and protein, same as every rehearsal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Liver carb stores can drop overnight, and breakfast is what tops them back up. A little fructose helps, since fructose feeds the liver first: fruit, juice, or a dual-source drink mix.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If solid food will not sit that early, <a href=\"https:\/\/www.scienceinsport.com\/us\/shop-sis\/go-range\/beta-fuel\/beta-fuel-80-15-pack-usa\">BETA Fuel Powder<\/a> carries 80 grams per serving and sips easily through the corral wait.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stay warm until late, keep the breakfast you have already practiced, and race the intake your cool rehearsal settled.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bottom Line<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The last six weeks are the only part of an autumn build you can run in race conditions. That is where the plan gets settled.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Run your final long runs in the weather you will actually get. Set your number there.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>References<\/strong><\/h2>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\" style=\"font-style:italic;font-weight:100\">1. Mougin L, Macrae HZ, Taylor L, James LJ, Mears SA. &#8220;The Effect of Heat Stress and Dehydration on Carbohydrate Use During Endurance Exercise: A Systematic Review and Meta-Analysis.&#8221; <em>Sports Medicine<\/em>. 2025;55(11):2825\u20132847. DOI: 10.1007\/s40279-025-02294-3. PMID: 40835807.<br>2. Mougin L, Horner M, Edwards D, Nickels M, Taylor L, James LJ, Mears SA. &#8220;Heat stress impairs exogenous carbohydrate oxidation during prolonged running when maintaining euhydration.&#8221; <em>Journal of Applied Physiology<\/em>. 2025;139(6):1436\u20131446. DOI: 10.1152\/japplphysiol.00873.2025. PMID: 41138215.~<br>3. Snipe RMJ, Khoo A, Kitic CM, Gibson PR, Costa RJS. &#8220;The impact of exertional-heat stress on gastrointestinal integrity, gastrointestinal symptoms, systemic endotoxin and cytokine profile.&#8221; <em>European Journal of Applied Physiology<\/em>. 2018;118(2):389\u2013400. DOI: 10.1007\/s00421-017-3781-z. PMID: 29234915.<br>4. Gaskell SK, Burgell R, Wiklendt L, Dinning P, Costa RJS. &#8220;Does exertional heat stress impact gastrointestinal function and symptoms?&#8221; <em>Journal of Science and Medicine in Sport<\/em>. 2022;25(12):960\u2013967. DOI: 10.1016\/j.jsams.2022.10.008. PMID: 36347748.<br>5. Van Wijck K, Lenaerts K, van Loon LJC, Peters WHM, Buurman WA, Dejong CHC. &#8220;Exercise-Induced Splanchnic Hypoperfusion Results in Gut Dysfunction in Healthy Men.&#8221; <em>PLoS ONE<\/em>. 2011;6(7):e22366. DOI: 10.1371\/journal.pone.0022366. PMID: 21811592.<br>6. Costa RJS, Miall A, Khoo A, et al. Gut-training: the impact of two weeks repetitive gut-challenge during exercise on gastrointestinal status, glucose availability, fuel kinetics, and running performance. Applied Physiology, Nutrition, and Metabolism 42(5):547-557, 2017. DOI 10.1139\/apnm-2016-0453<br>7. Ely MR, Cheuvront SN, Roberts WO, Montain SJ. Impact of weather on marathon-running performance. <em>Med Sci Sports Exerc<\/em>. 2007;39(3):487-493. doi:10.1249\/mss.0b013e31802d3aba<br>8. Romijn JA, Coyle EF, Sidossis LS, Gastaldelli A, Horowitz JF, Endert E, Wolfe RR. Regulation of endogenous fat and carbohydrate metabolism in relation to exercise intensity and duration. <em>Am J Physiol<\/em>. 1993;265(3 Pt 1):E380-E391. doi:10.1152\/ajpendo.1993.265.3.E380<br>9. Myrkos A, Smilios I, Kokkinou EM, Rousopoulos E, Douda H. Physiological and race pace characteristics of medium and low-level Athens Marathon runners. <em>Sports (Basel)<\/em>. 2020;8(9):116. doi:10.3390\/sports8090116<br>10. Podlogar T, Bokal S, Cirnski S, Wallis GA. Increased exogenous but unaltered endogenous carbohydrate oxidation with combined fructose-maltodextrin ingested at 120 g\/h versus 90 g\/h at different ratios. European Journal of Applied Physiology 122(11):2393-2401, 2022. DOI 10.1007\/s00421-022-05019-w<br>11. Cao W, He Y, Fu R, et al. A review of carbohydrate supplementation approaches and strategies for optimizing performance in elite long-distance endurance. Nutrients 17(5):918, 2025. DOI 10.3390\/nu17050918<br>12. Lanpir AD, Eroglu MN, Ozyildirim M, et al. Under consumed and overestimated: discrepancies in race-day carbohydrate intake among endurance athletes. European Journal of Sport Science 25(11):e70055, 2025. DOI 10.1002\/ejsc.70055<br>13. Naderi A, Rothschild JA, Santos HO, et al. Nutritional strategies to improve post-exercise recovery and subsequent exercise performance: a narrative review. Sports Medicine 55(7):1559-1577, 2025. DOI 10.1007\/s40279-025-02213-6<br>14. McCarthy SF, Tucker JAL, Hazell TJ. &#8220;Exercise-induced appetite suppression: An update on potential mechanisms.&#8221; <em>Physiological Reports<\/em>. 2024;12(16):e70022. DOI: 10.14814\/phy2.70022.<br>15. Baker LB. Sweating rate and sweat sodium concentration in athletes: a review of methodology and intra\/interindividual variability. <em>Sports Med<\/em>. 2017;47(Suppl 1):111-128. doi:10.1007\/s40279-017-0691-5<br>16. Beis LY, Wright-Whyte M, Fudge B, Noakes T, Pitsiladis YP. Drinking behaviors of elite male runners during marathon competition. <em>Clin J Sport Med<\/em>. 2012;22(3):254-261. doi:10.1097\/JSM.0b013e31824a55d7<br>17. Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition. Journal of Sports Sciences 29(Suppl 1):S17-S27, 2011. DOI 10.1080\/02640414.2011.585473<br>18. BMW Berlin Marathon official race-day page. https:\/\/www.bmw-berlin-marathon.com\/en\/your-race\/race-day-for-runners (accessed 10 August 2026).<br>19. Bank of America Chicago Marathon, &#8220;Future Event Dates.&#8221; https:\/\/www.chicagomarathon.com\/runners\/runner-information\/future-event-dates\/ (accessed 10 August 2026).<br>20. Valencia Ciudad del Running, official marathon regulations page. https:\/\/www.valenciaciudaddelrunning.com\/en\/marathon\/regulations-valencia-marathon\/ (accessed 10 August 2026).<br>21. National Weather Service Chicago (Romeoville, IL forecast office), &#8220;October Normals for Temperature, Precipitation and Snowfall for Chicago, IL,&#8221; 1991-2020 normals period. https:\/\/www.weather.gov\/lot\/october_normals_chicago (accessed 10 August 2026).<br>22. Weather Spark, &#8220;Average Weather on September 27 in Berlin, Germany.&#8221; https:\/\/weatherspark.com\/d\/75981\/9\/27\/Average-Weather-on-September-27-in-Berlin-Germany (accessed 10 August 2026).<br>23. Weather Spark, &#8220;Average Weather on December 6 in Valencia, Spain.&#8221; https:\/\/weatherspark.com\/d\/42614\/12\/6\/Average-Weather-on-December-6-in-Valencia-Spain (accessed 10 August 2026).<\/p>\n\n\n\n<p class=\"has-small-font-size wp-block-paragraph\" style=\"font-style:italic;font-weight:100\"><\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group written_by_group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><div class=\"author_written_by\">\n                                    <div class='written_by_title'>Written By<\/div>\n                                    <div class='written_content'>\n                                        <div class='written_by_avavtar'><img data-del=\"avatar\" src='https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2025\/04\/Headshot-1-1-2-150x150.jpg' class='avatar pp-user-avatar avatar-50 photo ' height='50' width='50'\/><span class='written_by_name_mobile'>Jonah Rosner<\/span><\/div>\n                                        <div class='written_by_description'>\n                                         <div class='written_by_name'>Jonah Rosner<\/div>\n                                         <div class='written_by_guest'><\/div>\n                                          <div class='written_by_introduction'>Jonah is an applied sport scientist, strength and running coach based in Brooklyn,   NY. Jonah spent the past 10 years working with athletes and teams from all major American Professional Team sports. Most recently, Jonah was the applied sport science coordinator for the Houston Texans in the NFL. At 25 he was one of the youngest sport scientist in NFL history. <\/div>\n                                          <div class='written_by_link'>\n                                            <a href='https:\/\/www.scienceinsport.com\/sports-nutrition\/author\/jonahroser\/'>More articles by author<\/a>\n                                          <\/div>\n                                        <\/div>\n                                      <\/div>\n                                    <\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most runners dial in their marathon nutrition during hot summer training, when high temperatures reduce carbohydrate absorption and trigger gut distress. As race day approaches in cooler autumn weather, those summer limits no longer apply. Discover how lower temperatures alter your fueling needs, and learn how to retest your target hourly intake during your final dress-rehearsal long runs.<\/p>\n","protected":false},"author":466,"featured_media":21768,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[453,697,452,590],"tags":[],"class_list":["post-21763","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running","category-marathon-training","category-sport","category-training"],"acf":{"subtitle":"","product_skus":"","post_banner":false,"duration_type":"time","duration_time":"12 minutes"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Fuel Your Autumn Marathon  | Science in Sport | Blog<\/title>\n<meta name=\"description\" content=\"Optimize your autumn marathon fueling strategy. 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Learn how cool weather impacts gut tolerance, carbohydrate burn, and hourly gel intake on race day.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-to-fuel-your-autumn-marathon\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-10-12T09:24:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-12T09:24:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2026\/10\/AutumnMarathonUS-Thumbnail1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"412\" \/>\n\t<meta property=\"og:image:height\" content=\"468\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jonah Rosner\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jonah Rosner\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/how-to-fuel-your-autumn-marathon\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/how-to-fuel-your-autumn-marathon\\\/\"},\"author\":{\"name\":\"Jonah Rosner\",\"@id\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/#\\\/schema\\\/person\\\/916018ebe7f903e876b0e1b5e9fa4c7b\"},\"headline\":\"How to Fuel Your Autumn Marathon\",\"datePublished\":\"2026-10-12T09:24:11+00:00\",\"dateModified\":\"2026-10-12T09:24:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/how-to-fuel-your-autumn-marathon\\\/\"},\"wordCount\":2304,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/how-to-fuel-your-autumn-marathon\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/wp-content\\\/uploads\\\/sites\\\/3\\\/2026\\\/10\\\/AutumnMarathonUS-Thumbnail1.png\",\"articleSection\":[\"Running\",\"Marathon Training\",\"Sport\",\"Training Tips\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/how-to-fuel-your-autumn-marathon\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/how-to-fuel-your-autumn-marathon\\\/\",\"url\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/how-to-fuel-your-autumn-marathon\\\/\",\"name\":\"How to Fuel Your Autumn Marathon | Science in Sport | Blog\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/how-to-fuel-your-autumn-marathon\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/how-to-fuel-your-autumn-marathon\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.scienceinsport.com\\\/sports-nutrition\\\/wp-content\\\/uploads\\\/sites\\\/3\\\/2026\\\/10\\\/AutumnMarathonUS-Thumbnail1.png\",\"datePublished\":\"2026-10-12T09:24:11+00:00\",\"dateModified\":\"2026-10-12T09:24:12+00:00\",\"description\":\"Optimize your autumn marathon fueling strategy. 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Jonah spent the past 10 years working with athletes and teams from all major American Professional Team sports. Most recently, Jonah was the applied sport science coordinator for the Houston Texans in the NFL. At 25 he was one of the youngest sport scientists in NFL history.","url":"https:\/\/www.scienceinsport.com\/sports-nutrition\/author\/jonahroser\/"}]}},"duration_author_content":"<div class='duration_image'><img class=\"lazy time_icon\" loading=\"lazy\" width=\"28\" height=\"28\" src=\"\/sports-nutrition\/wp-content\/themes\/sports-nutrition\/images\/time_icon.svg\" > 12 minutes<\/div><div class='duration_image'><a href=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/author\/jonahroser\/\">Jonah Rosner <br\/><span><\/span><\/a><\/div>","_links":{"self":[{"href":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-json\/wp\/v2\/posts\/21763","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-json\/wp\/v2\/users\/466"}],"replies":[{"embeddable":true,"href":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-json\/wp\/v2\/comments?post=21763"}],"version-history":[{"count":2,"href":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-json\/wp\/v2\/posts\/21763\/revisions"}],"predecessor-version":[{"id":21774,"href":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-json\/wp\/v2\/posts\/21763\/revisions\/21774"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-json\/wp\/v2\/media\/21768"}],"wp:attachment":[{"href":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-json\/wp\/v2\/media?parent=21763"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-json\/wp\/v2\/categories?post=21763"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-json\/wp\/v2\/tags?post=21763"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}