Nutrition during marathon

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16 years ago 09/30/2007 6:14am EDT

I'm doing my first marathon in a couple of weeks. I've neglected race-simulation nutrition during my long runs. I usually just put some gatorade in my car and drank that 3 or 4 times over 22-23 miles.

On race day, this isn't really an option without slowing down. So I'm considering the energy gel route and just practicing taking them down on some of my pre-race runs. Not ideal, but whatever. My stomach is usually pretty strong in this regard.

I've read a lot of different things... mostly, it seems, from exercise 'scientists' who talk a lot about numbers, but you wonder if they have ever actually run using their formulas.

So what do you eat, when, and how often? I ran a half-marathon in about 1:18:30 a couple weeks ago, so I'm shooting for between 2:50 and 3:00 on a relatively hilly course.

Thanks!

16 years ago 09/30/2007 9:24am EDT

re: twice a runner

The human body can hold enough fuel for roughly 90 minutes of running. That being said....If you don't do something to replenish it, you will run out, and hit the famed wall.

Every Marathon in the world is going to have some sort of sports drink on the course, as well as water. This means that it will be readily available to you, and you NEED to take advantage of it. How much could it possibly slow you down? Not nearly as much as if you don't take it. Gels are also a good idea. I try to take one @ 13, & 18 + drink a combination of water & Gatorade @ other stops before & after. To be honest...I should probably take another one around mile 22.

There will be lots of people who will say "you only need a little bit of water". Of course, the last time that I checked, they were'nt handing out awards for people who only drank water. Gels & sports drinks are advantages to you, and shouldn't you take advantage of them?

16 years ago 09/30/2007 10:33am EDT

re: twice a runner

I eat 4 hours before, take a gel just before the start and every 6 miles after (45-46 min) and drink water every 3 miles.

I have run 3 marathons (3:21, 3:16, 3:15) so far keeping the routine the same but this year at Boston I dropped my last gel while grabbing it out of my pocket. I wondered if it would affect me so I drank some Gatorade at the next stop but didn't get much in me. I was pushing hard and running faster than my average pace when I got dizzy and had to slow down at 25.5 miles.

This summer I have kept track of fluid loss by weighing myself before and after runs of up to 8 miles. I lost as much as 4 lbs. on a hot day over 8 miles and I weigh 124 lbs. I'd advise everyone to do this as fluid loss will vary with each individual.

I conclude that the gels matter for me and I haven't taken in enough fluids during the marathon. I plan on drinking at least every 2 miles and if I have to slow down a bit to get more fluid in me it will allow me to run faster overall.

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