Eat, Drink, Salt!
When I was racing triathlons and especially during Ironman races, eating and drinking was considered to be the 4th element of the triathlon. It was so important to dial this in. If you didn’t get this right, it would easily make your race miserable.
The same thing goes for marathons. Most of us are out there for 3-5 hours burning hundreds of calories. If you don’t replace what you expend, it can derail your race.
Fluids: Your Body’s Engine Coolant
Dehydration is a marathon runner’s worst enemy. Aim to drink consistently throughout the race, not just when you feel thirsty. A good rule of thumb is to consume 150-200ml (5-7oz) of fluids every 15-20 minutes.
Finding Your Hydration Sweet Spot:
- Pre-Race: Drink 500-600ml (16-20oz) of water 2-3 hours before the race.
- There are also drinks that hyperconcentrated with sodium and other elements that will top off your levels
- During the Race: Experiment in training to find fluids you tolerate well. Water with electrolytes or sports drinks are both good options.
- Aid Stations: These are typically every mile. Consider taking a few ounces at each, alternating between water and sports drinks.
- Research the Race: See what energy drinks they’ll be providing and try to train with them to avoid needing to carry your own supply.
Gels and Gels with Caffeine:
Energy gels provide a readily available source of carbohydrates, your body’s preferred fuel source during long runs. Here’s what to consider:
- Timing: Start consuming gels early, ideally around the 40-minute mark and continue every 40-60 minutes thereafter.
- Quantity: Gels typically contain 20-40g of carbs. Aim for 1-2 gels per hour depending on your weight and training intensity.
- General Rule: Consume 1.2g of carbohydrates per kilogram of body weight per hour. So, a 65kg runner would target around 78g of carbs per hour from gels, sports drinks, chews, or bars.
- Caffeine Gels: Consider incorporating them strategically for a performance boost, especially later in the race. Start with a low dose in training and gradually increase to find your tolerance.
Salts: Keeping the Electrolyte Balance
Sweating depletes electrolytes, essential minerals for muscle function and nerve impulses. Aim for 700-900 mg of sodium per liter of fluid intake. Sports drinks often contain electrolytes, or you can consider electrolyte tablets. Be mindful of overdoing it, as excessive sodium can lead to stomach issues.
Remember:
- Personalize Your Plan: Experiment in training to find what works best for you.
- Listen to Your Body: Pay attention to thirst cues and adjust your intake accordingly. Don’t wait until you feel excessively thirsty or hungry to refuel.
- Stick to Your Plan: Don’t try anything new on race day.
- Consult a Sports Nutritionist: For a personalized plan, consider consulting a registered sports nutritionist who can factor in your individual needs and training data.
By staying hydrated, consuming gels strategically, and maintaining your electrolyte balance, you’ll have the energy you need to conquer the marathon and experience the thrill of crossing the finish line!
Looking for more tips? Reach out to Peak for all your running needs and questions! Did you know we also do running analysis? Call us today!
