For those of us running a fall marathon – or any marathon – there are so many variables that can help make your day a successful one. Some factors are out of our control, such as wind, heat, and humidity; but there are also things we can control that have a big impact on race day. One of the most important things, aside from solid training, that we do have control over, is proper hydration and fueling.
Here are a few examples of how proper hydration and fueling can help.
Proper hydration and fueling will:
But how much should you eat and drink, and when?
The answer to that question varies greatly from athlete to athlete depending on age, gender, weather, acclimation to weather, fitness, and diet. Because personal needs vary greatly we highly recommend testing different methods to learn what works best for you.
For training sessions 2 hours or longer, here are our recommendations:
During your workout:
If you have any questions about proper hydration and fueling for marathon training comment in the field below! We’ll do our best to cover common questions in future blog installments.
1. Fink, H.H, Burgoon, L.A, Mikesky, A.E. (2009). Practical Applications in Sports Nutrition. (2nd ed., pp 220-254). Sudbury, MA: Jones and Bartlett Publishers, LLC.
2. Clark, N. (2008). Sports Nutrition Guidebook. (4 ed., pp.183-185). Champaign, IL: Human Kinetics.
3. Noakes, Tim. (2012). Waterlogged. Champaign, IL: Human Kinetics.
4. American College of Sports Medicine (ASCM). (2011). Selecting and effectively using sports drinks, carbohydrate gels, and energy bars. Retrieved from: http://www.acsm.org/docs/brochures/selecting-and-effectively-using-sports-drinks-carbohydrate-gels-and-energy-bars.pdf