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The
period of time leading into your next marathon brings a lot of distinct
challenges separate to the race itself: tapering, traveling, eating,
sleeping, etc. While important, these disparate elements don’t matter as
much as the fitness you bring to the starting line and the plan you have in
place to reach the finish line.
Those
two key factors aside, there’s one more element of your marathon day that
will make or break your ability to reach the finish line on time–your
nutrition. Few things are worse than having excellent fitness, a great
plan, the perfect day to race and then watching it all fall apart because
your nutrition failed.
This
article will break down how to plan out your race nutrition plan given
what’s available on the race course. The goal is to help you create a
simple, repeatable solution that makes fueling so easy that you forget
about it. Please note: This is only about nutrition consumed while running,
not day-to-day food guidance.
Your
Basic Fueling Needs
There
are two main things you need to be concerned about when you run or race
long: hydration and fuel. While most of us can run 60- or 90-minutes with
only a little water, anything beyond that point without adequate calories
will result in a very unpleasant–and likely sub-par–performance.
The
Fuel
A
marathoner can consume between 150 and 300 calories per hour. One gram of
carbohydrates equals four calories, so the above range is between 38 grams
and 75 grams. You should always start out low, adding fuel as you test your
personal reaction to the calories. Remember it’s always easier to add a bit
more at the next aid station than it is to “get rid of” excess food in your
stomach.
The
Fluids
There
really is no hard and fast guidance for this, especially with recent cases
of hyponatremia (over-hydration). The basic protocol is to drink as
frequently as you feel thirsty, and to help promote digestion of any fuel
you are taking. On your longer runs this could mean taking a small drink
every 10 to 15 minutes on a regular basis. On race day, this can be a simple
as sipping fluids at every mile/aid station.
Outlining Your Personal
Needs
Exactly how much you should
consume per hour in a race like a marathon is a function of several
factors: how long you will be out there racing, how “hard” you’ll be racing
(intensity), the conditions of the race, and finally what you personally
can eat with success.
Use
the Marathon Carbohydrates Per Hour selection chart to identify a starting
point for your calories per hour. The chart works by syncing calories per
hour based on your intensity level. The harder you are running, in general,
the fewer calories you are able to consume. Conversely, the longer you will
be out on the course (4, 5 or 6+ hours), the more calories you will need
over time to continue your effort.
The
Green=Good label is the ideal place to start estimating your carbohydrate
needs. The Light Green=Good/Light label is also okay, as it follows the
“slightly lighter is better” approach, allowing you to add more nutrition
as required. The Yellow / Orange / Red sections show how you move further
out the carbohydrates/hour spectrum and at what point you might run into
difficulty.
Testing
Your Nutrition Plan
The
chart above isn’t perfect, and some of you will undoubtedly fall into an
outlier position despite this plan based on experience and through coaching
runners. Regardless, you won’t know what’s right for you until you actually
test it out.
In
order to properly test your nutrition plan, you need several things to be
lined up. First, you need a long run of at least 90 minutes on the
schedule. Second, you need to map out exactly how many calories you will be
taking in to cover the duration of the run. Third, you’ll need fluids to
keep you hydrated and help you process the carbohydrates you are ingesting.
Fourth, and final, you’ll need a rhythm in which to take your food.
While
everything else is simple, the rhythm is actually a critical part of how
you’ll proceed. From a hydration perspective, you should be taking in some
water every 10 to 15 minutes minutes (as you feel thirsty). Your
nutritional rhythm depends on how many calories you are taking in and in
what form.
If
you are opting for a gel form (easy to digest and carry), and you are
looking at 200 calories per hour, then you can do:
- 100
calorie gel every 30 minutes with water; water rest of the time.
- alternate
water and 50 calories of sports drink every 15 minutes, with a 100
calorie gel at the 45-minute mark.
There
is no one single right way to sync your fuel; create a plan and put it to
the test in your next long run and then tweak it from there. You might need
more water, fewer/more calories, different calories/flavors later in the
day, perhaps even some caffeine to keep you sharp.
Your
Nutrition Portability
Having
nutrition is one thing; taking it with you is entirely different. Your plan
is only as good as your ability to execute it, and odds are your long run
route doesn’t have permanent aid stations manned with volunteers and ice
water. As such you’ll need to plan out how to have access to your
nutrition.
Option
#1: I personally use and recommend The Fuel Belt, an elegant
solution for carrying your fluid and caloric needs on a long run or even
race day. There are multi-bottle options with different packs and pockets
to hold all your stuff, and it doesn’t bounce. You can learn more at www.fuelbelt.com and
you can use the code MNation to save 20 percent off any purchase
there.
Option
#2: Use your car as a central point and run out/back or a
butterfly pattern route to get the miles in without getting too far from
your car.
Course
Resource Research
Once
you have a basic plan and have tested it out during multiple long runs,
then you can begin to formulate a plan for race day. Remember that each
race is different in terms of aid station placement and what they offer at
each station, so be sure to check the official website. Then you can head
out to the store and pick up the items so you can begin to incorporate
those specific items into your own rhythm.
This
is a critical part of your preparation as it will help you determine
exactly what / how / when you’ll be fueling on the big day. Note that it
might take one or two long runs for your body to “like” the different fuel
source, so don’t give up on it right away.
Finding your personal
fueling pattern isn’t easy, but once you have built it out you can get down
to the business of really racing and chasing your marathon potential.
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