Fueling for your First Marathon

So you're up for a big marathon and have been checking all the boxes. You are logging tons of miles, nailing all your workouts, and even have your race day kit and shoes picked out weeks in advance. But, have you considered your marathon fueling strategy yet?

One of the most commonly overlooked aspects of marathon racing, is mid-race fueling.  You body will endure a great deal of stress and will require carbohydrates and fluids to stay strong all the way to the finish line. The chances of hitting that "wall" are much less if you have been getting in a steady stream of calories and fluids throughout the race- But where should you begin?

Research shows that the body is able to process 40-60 grams of carbohydrates per hour during exercise. While it would be fantastic for everyone to have their own personal bottles out on the course, just like the elites, this is not possible. So…what do instead? I recommend taking water every 5k, about 6-10 ounces, and a bit more if racing in hot conditions. A trick I learned is to squeeze the cups at the top to get the most out of each.  In addition to water, I recommend taking a gel every 5k as well.  Gels contain about 20 grams of carbohydrates and are easy to stash in shorts, sports bras, and pockets. Gels, combined with water, are a great option to help keep you hydrated and fueled all the way to the finish.

If the idea of taking gels is not appealing to you, I recommend checking out the race website to see what sport drink will be offered out on the course. You can purchase this ahead of time and practice using it during your long runs to make sure everything sits right. Which brings me to the most important aspect of mid-race fueling, practicing your strategy ahead of time.

It’s important to practice using gels and fluids during your long runs and workouts to make sure your stomach is able to tolerate the calories. Your body will get better and better at processing mid-run fuel so nailing down a strategy early on in your build up is key. Without practicing ahead of time, you run the risk of experiencing mid-race GI distress-something no runner wants to deal with!

So hit your local running store and give a few different gel brands/flavors a try to see which one you’ll want on race day. You can also pick up many commonly used sport drinks at these stores as well. Practice your fueling strategy early on in your build up and often, then go check that final box! Happy Running!

Updated by Cally Macumber 1.26.24

Stephanie took 32 minutes off her Marathon time in one year.   She followed her Runcoach plan and paces religiously, stayed consistent and took it one step at a time to her Boston Qualifier for 2020!

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  Major milestone:
  Taking 32 minutes off my marathon time in one year and Boston Qualifying for 2020!
  
  
  
• What is the secret to your success?
  Consistency. I hear people say that they aren't "athletic" enough to run long distances. And honestly, neither am I. But with consistency and regularly putting one foot in front of the other your small gains will grow to become huge achievements. Also, friends that share your same crazy passion. Without my local running club I'm not sure I would have achieved what I did. Company on long runs and people to keep you accountable is worth its weight in gold.
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  What is the biggest obstacle to reaching your goals and how do you get over it?
  Summer in Texas. That's a joke . . . kind of. Summer in Texas is quite brutal, but it makes you strong. The true obstacle, for myself at least, was and has been feelings of doubt. Why aren't my long runs as easy as what I perceive other's to be? Why didn't I hit each one of my intervals at the pace prescribed? Why does everyone seem to run so effortlessly and my legs feel like lead? Then I remember, these are my PERCEPTIONS. My perceptions are not reality. Every run is not going to be perfect. This is the real world and there will be good days and bad days. And at the end of the day, as long as I gave it my best effort, I'm still making progress. So there is a lot of come to Jesus conversations with myself and being conscious of the times that I'm being too hard on myself.
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  What is the most rewarding part of training?
  Looking back and seeing all of the progress that you've made. And realizing just how many people have supported you along the way and are happy for you. The running community is a phenomenal one, a place of camaraderie and where lifelong friendships are made and for ounce of energy I have given it, it has rewarded me 10 fold.
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  What advice would you give to other members of the Runcoach community?
  Trust the plan. It works. And be consistent. Don't skip workouts and don't skip long runs. Adjust dates and times, but get out there and do the work. The progress may seem slow when you're in the thick of it, but it is happening and you will make huge strides when you compare the beginning and end!
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  Anything else you would like to share?
  Running provides an individual goal. It is not dependent on coworkers, your boss, a team. It is all about what you put into it and what you want to get out of it. It's the most amazing sport with an amazing community. Take advantage of all it has to offer. I have made life long friends, run in foreign countries, and proven to myself there is nothing I can't accomplish when I put my mind to it and am consistent. Everyone has this same potential in running - to be a little better at something every day. And there just aren't that many things in life that provide you with that feeling.
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  What feedback would you offer on the Runcoach experience?
  I ran two marathons years and years ago. With zero desire to run another. I was talked into running Marine Corps and through the marathon came upon Run Coach. Since that time I took my marathon from a 4:10:00 to a 3:38:00. In my running club many people use many plans, and most of them involve determining paces and running according to 5k, 10k, half marathon pace. It's all too much math and too much thinking for someone like me. Run Coach does it all for you and I cannot say enough times how perfectly it fits my schedule and personality. The progress is real and I'm so excited to see what new accomplishments await me in the future!

Big breakthroughs don’t happen overnight. Steve shows us the importance of realistic goal setting, diligent training, and investment to physical and mental conditioning goes a long way. To qualify for the prestigious Boston Marathon is a goal for many. Read about how Steve grabbed his fifth BQ, on a hilly course in Atlanta, while finishing 1^st in his Age Group!

• Major milestone:
  
  Qualifying for my 5th Boston Marathon and placing 1st in my age group at the marathon distance for the first time since I started running marathons 11 years ago.
  
  
• What is the secret to your success?
  Staying true to the Runcoach training plan, support from my Runcoach coach, Hiruni, and terrific support from my wife who would drive a few miles to meet me midway through my long run and provide hydration, nourishment, and a word of encouragement.
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  What is the biggest obstacle to reaching your goals and how do you get over it?
  
  My biggest obstacle in reaching my goal was gaining enough confidence that I could once again run the distance at a speed sufficient to qualify for Boston. For the last few years, I’d been coaching myself and usually finished the marathon running on fumes and 5 to 10 minutes over the qualifying standard. Signing up with Runcoach gave me a more informed training plan which was challenging, but achievable. Having a highly trained and motivated coach to confer with really put me over the top.
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  What is the most rewarding part of training?
  Week after week I could feel the difference in strength, speed, and endurance. As I worked through speed workouts, tempo/threshold runs, and long runs on Saturdays, my confidence that I would accomplish my goal grew dramatically. Daily training plans are focused on preparing ones body to reach new capabilities, but the sum total of weeks and weeks of training prepares one’s mind to support the body during the race. There will be times when you start to doubt the body can keep going and that’s when your mind speaks about your training and that you can do this.
  
  
  
• What advice would you give to other members of the Runcoach community?
  Unless you are sick or injured, push yourself out the door and get started. There may be days when your energy is low and you really don’t feel like working, but if you just get started, it’s amazing how quickly that changes. More than once, I was convinced I would not be able to complete the prescribed workout, but the outlook changed after getting that first couple of miles completed. Focus on the element of the workout you are performing and don’t think about the next element until it is time.
  
  
  
• What feedback would you offer on the Runcoach experience?
  Knowing my goal race was a bit hilly (Atlanta), I sought out some hills to incorporate into my training, but there was no linkage in the training plan to the elevation changes of my goal race, nor any specific hill workouts included in the training plan. Also, there is no option to edit a workout uploaded from Garmin to indicate the workout was actually a race and not just another run. In order to post my results for races, I’d have to manually load my finish time and then I’d have to delete the details of the run data that came over from Garmin or it would double up the mileage.

• As a newcomer to the sport of running, Miriam finds an abundance of enjoyment on the trails and roads. She's 20 kg (44 lbs) lighter and minutes faster than when she started. Read about this University Mathematics Lecturer's "accidental" start and now long-term relationship with running! 
  
  
  What is the secret to your success?
  
• Though sometimes it is hard to get up and go out running, I know that it's worth making effort and start training. And indeed, after the first 10-20 minutes, it feels just great! Also, I try to follow the training schedule, and, in particular, to do workouts according to the schedule. In fact, till recently (i.e. till I joined Runcoach raining program) I just skipped workouts since they did not sound much fun to me. Now I have realized combining different kind of runs (easy, workouts, long urban runs and trails) is a right strategy and that it works for me.
  
  
• What is the biggest obstacle to reaching your goals and how do you get over it?
  
  It is always hard to start doing workout, but I remind myself that it will help me to enjoy the types of runs which I really like, such as long urban and trail runs. After 15 minutes of training, it starts to feel good.
  
  
• What is the most rewarding part of training?
  
  I am lucky to live in Jerusalem, very close to good and beautiful trails, and also challenging urban routes. For me, the best treats are trail runs in the Jerusalem Mountains, with incredible flora and fauna. Also, running on Saturdays and holidays in Jerusalem, when it so quiet, peaceful and almost no traffic. This as close to paradise as I can imagine.
  
  
  
  
• What advice would you give to other members of the Runcoach community?
  
  Do not give up when it feels not fun. If you approach a difficult stage in your run, say "start a long uphill part, try to smile and think that the life is beautiful. Smiles really help in uphill runs" I have checked it experimentally. 
  
  
• Anything else you would like to share?
  
  Having training program which is created by computer system is great, but all of us have our individual circumstances (say, stormy weather, illness or injury,  other race events) and also our own tastes and preferences. So it is good to take a computer program as some general direction, and to adjust it to your exact needs. In this matter, communication with "real" coach has a great value, and personally I gained a lot from it!
  
  
• What feedback would you offer on the Runcoach experience?
  
  It definitely helps to feel that the Runcoach team values the achievements and encourages moving towards further goals (which includes a help finding proper future goals). I would suggest to increase flexibility in calendar.  Ability for the runner to move future activities one-two days before or after the planned date. Also, it would be good to have a possibility to create a training program which includes trail runs, with respective assignments in terms of timing and running type in different stages of the trail. Though, creating such computer program is a very sophisticated task or just impossible, and perhaps one should just apply his/her own intuition and experience and, of course, consult "real" coaches.