This year I made it a point to work on my marathon nutrition. I posted about Marathon Fueling – What to eat for marathon training here.
This week on the ING Runner’s Nation Facebook page we’re talking fueling. Check it out to chime in.
Knowing when and how to fuel during a marathon (or half marathon) is a key part of training. Figuring out what your body needs during a long run is as important as any other part of training. And it’s not something you just hope and wish works out on race day – you must have a plan to avoid stomach issues and the dreaded wall.
You plan out your long runs and spend time working on recovery. You check the course map. You plan out your race day gear. You read random blogs hoping they’ll stop telling bad jokes and actually provide helpful info…
Just as important as all that is your Marathon / Half Marathon nutrition.
Most sources suggest fueling every 45 minutes with a gel packet or chews or apple pie a la mode. Start fueling before you feel like you need it – don’t let your tank get empty!
Tips for Fueling During a Race if You Have a Sensitive Stomach:
I hear a lot of people saw they can’t stomach fuel. Well if you are going to train for long distance races you have to work it out.
Try: Eating one chew every 15 minutes instead of 3 every 45 minutes.
Try: Dried fruit or gummi bears instead of gels.
Try: Honey packets instead of gels.
Try: Different options until you figure out what works.
Everyone is different and my Marathon Fueling post above has a few of my friend’s nutrition plans as an idea, but you should listen to your body’s needs to identify your plan.
So, if you’re training for a distance race share your plan below so we can discuss.
Let’s compare notes!
What are you going to eat Before / During and After your race?
Before I usually eat cinnamon sugar toast with a banana and iced coffee.
During I do chews every 5 miles. Any sports drink. Water.
After I eat all the things.