Preparing for a marathon isn’t just about the miles you run. Nutrition and hydration also play an essential role in helping you maintain your energy throughout the race.
Here are a few key points to consider before race day.
Fuel your energy
Carbohydrates are an important source of energy during long-distance efforts.
During your training:
- Choose carbohydrate-rich foods before your long runs.
- Test the gels, drinks, or foods you plan to use during the race.
- Start fueling early instead of waiting until your energy levels drop.
- Hydrate regularly according to your needs and the conditions.
The goal is to find a strategy your body tolerates well and that you can easily repeat on marathon day.
Optimize the final days
In the days leading up to the race, the goal is to arrive with good energy stores while avoiding digestive discomfort.
Gradually increase your carbohydrate intake with foods such as rice, pasta, bread, potatoes, or fruit.
As race day approaches, stick to simple foods you’re already familiar with.
Don’t forget hydration
Your hydration needs can vary depending on the temperature, your sweat rate, pace, and race duration.
Use your long training runs to test your hydration strategy and understand what works best for you.
Nothing new on race day
A new gel, a different breakfast, or an unfamiliar drink? Better to avoid it.
Training is the perfect opportunity to test your nutrition, hydration, and fueling timing.
On marathon day, keep your strategy simple, familiar, and already tested.
Train. Prepare. Perform.
Nutrition is an important part of your marathon preparation. Plan and test your strategy during training so that on race day, you can focus on your run and the road ahead.
