What kind of results might you get from this approach? What to Eat Before a MarathonĬarbohydrate is the body’s preferred fuel source for high intensity exercise (for any exercise more than an “easy” effort).Īnd when you carb load then you increase the amount of carbs you eat during the two days before the race. …be sure to check out Finish Strong, one of our most affordable and practical training programs. An expanded “Fueling Q&A” series on how to control sugar cravings, what supplements are a waste of money, and more….Interviews with top coaches on fueling for every race distance.Optimal fueling schedules and time windows for workouts and long runs.Actual, hour-by-hour carb loading schedules for the marathon (and shorter races).Second, practice your fueling strategy during 3-4 long runs to simulate what you’ll experience on race day.įinally, carb-load for about two days before the race to boost your carbohydrate stores to help you finish the marathon strong. If you’re not well trained, no fueling strategy is going to work well for you. I slowed down by almost a minute per mile after mile 20!įirst, proper marathon training is essential to teach your body to conserve fuel and use it wisely. My 2:44 at NYC in 2008 was exactly this cliche. Slowing down is physiologically necessary to conserve the rapidly diminishing fuel stores that power a marathon performance. Run out of fuel and the inevitable crash or “bonk” will happen, typically around the 20-mile mark of the race.Īny marathoner who has “hit the wall” during a marathon will attest to the pervasive fatigue and dead-leggedness that follows. The human body can only store enough carbohydrate in the muscles, blood, and liver (in the form of glycogen) for roughly 20 miles of running, especially at more strenuous intensities. Your fueling choices before and during the race have a big impact on your overall finish time. The marathon is a unique event: it’s long enough that carb loading becomes an important key to your success on race day.īecause of it’s distance, the marathon is different than shorter races.
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