Nutrition Diary: How to Fuel For Your First Marathon

Congratulations on taking the leap into the realm of marathon running!

*takes deep breath*

Embarking on this journey is no small feat—it takes courage, dedication, and a whole lotta' determination.

As you lace up your shoes and hit the pavement, you're not just embarking on a physical challenge, but a mental and nutritional one as well. You've meticulously crafted your training plan, logging countless k's and pushing your limits, yet there's one hurdle that seems to loom larger than the rest: the dreaded wall.

You know the feeling—legs heavy, energy waning, and every step feeling like a battle. But fear not, the key to smashing through that wall lies not just in your legs, but in your nutrition.

Today we are going to crack the case of fueling for your first marathon, unlocking the secrets to sustained energy, peak performance, and crossing that finish line with a smile on your face.

Okay, maybe not a smile. More a half smile-grimace situation.

Understanding “The Wall”

Ah, the infamous wall—it's the nemesis of many runners. Picture this: you're cruising along, feeling strong and unstoppable, when suddenly, it hits you like a ton of bricks. Your legs turn to lead, your energy evaporates, and every step becomes a Herculean effort. This phenomenon has a name: "Bonking."

Yes, that's actually a real word.

Here's the lowdown: when you run, your body relies on stored glycogen for fuel. Think of it like your energy reserve, tucked away in your muscles. The trouble is, there's only so much glycogen to go around, and once it's depleted, you're in for a rough ride.

So what happens when you hit the wall? Well, for starters, your blood sugar takes a nosedive, leaving you feeling weak, dizzy, and downright shaky. And let's not forget about your brain—it's a glucose guzzler, and when those levels drop, so does your cognitive function. Cue the mental fog and impaired decision-making.

But fear not, there's hope on the horizon. With some savvy nutrition planning, you can sidestep the bonkin’ and keep on truckin'. So grab your snacks, lace up those shoes, and let's dive into the delicious world of fueling for success.

1 - 2  Weeks Before The Marathon

The tapering period—the calm before the marathon storm. It's a time of easing off the gas pedal, letting your body recover, and priming yourself for peak performance come race day.

But don't let the reduced mileage fool you—nutrition still plays a crucial role in these final weeks. As you dial back the intensity, it's time to fine-tune your fueling strategy.

First up, portion control is key. Say goodbye to the giant plates of pasta and hello to smaller, more frequent meals. Think of it like caring for a precious flame rather than throwing logs onto a bonfire. Opt for balanced meals packed with veggies, lean protein, whole grains, and fruit—your body will thank you for the nutrient boost.

Now, about those sweet treats... While indulging in the occasional dessert is perfectly fine, now's not the time to go overboard. Save those sugary delights for post-race celebrations—they'll taste even sweeter when victory is in sight.

And speaking of timing, let's talk bedtime snacks. While it might be tempting to raid the pantry before hitting the hay, try to resist the urge. Eating too close to bedtime can disrupt your sleep and leave you feeling groggy come morning. Aim to finish your last meal or snack around 2 hours before hitting the sack—it'll give your body time to digest and settle before you drift off into dreamland.

So there you have it—fueling for the final stretch. With a little nutritional finesse and a whole lot of rest, you'll be primed and ready to tackle that marathon head-on.

2-3 Days Before Marathon

The final countdown to marathon day! As you toe the line between excitement and nerves, it's time to fine-tune your fueling strategy for the last leg of the journey.

Picture this: you're just days away from the big race, and the last thing you want is an upset stomach throwing a wrench in your plans. So what's the game plan? Stick to what you know. Now's not the time to experiment with exotic foods or questionable drinks—stick to familiar favorites to keep your stomach happy and your race-day dreams alive.

But that's not all. As you ramp up the carb-loading, aim to make those carbs easy on the gut. Think simple sugars and easily digestible options to keep your energy levels steady and your digestive system happy.

And let's talk caffeine. We all love a good pre-race pick-me-up, but tread carefully in the days leading up to the marathon. If you're planning to rely on caffeinated gels or supplements during the race, consider dialing back your caffeine intake a smidge. Trust me, you'll thank yourself when that extra boost kicks in right when you need it most.

Oh, and one last tip: steer clear of anything too spicy or fried.

I know, I know.

While they may be delicious, these heavy hitters can wreak havoc on your digestive system when you least expect it. Save the spicy stuff for post-race celebrations.

So there you have it—your roadmap to pre-marathon nutrition success. Stick to the familiar, load up on those easily digestible carbs, and give caffeine a friendly nod of acknowledgment. With a little planning and a whole lot of carbs, you'll be ready to crush that marathon course with confidence and gusto.

During the Marathon

When it comes to race-day nutrition, we're diving into the deep end of the fueling pool. Get ready for a crash course in carbs, hydration, and everything in between.

Part 1: Carbohydrates

Let's start with the golden rule: fuel before you hit empty. Your body's glycogen stores may seem ample, but trust me, they'll vanish faster than your favourite snack on race day. So, how do you keep the tank topped up? It's all about steady refuelling.

For the first couple hours of the race, aim for 30-60 grams of carbs per hour. As the km's tick by and your energy wanes, crank it up to 60-90 grams per hour to keep those legs churning.

Now, here's the kicker: pacing is key. Instead of guzzling down carbs like there's no tomorrow, aim to spread your intake over 4-5 minutes. It's like sipping a fine wine—savour the flavour and let it work its magic.

And don't limit yourself to just gels and bars. Get creative with your fuel sources—think bananas, lollies or even a biscuit.

And if you're a real go-getter, why not carry your own fuel stash in a trusty running vest? Our R700 Hydration Vest is the ultimate marathon power-move with pockets to store enough snacks to keep you running well past a marathon ;)

Part 2: Hydration

Now, onto everyone's favourite topic: staying hydrated. Sure, water is essential, but we're not stopping there. You've gotta' replenish those lost electrolytes like a boss.

But here's the kicker: hydration isn't one-size-fits-all. Your sweat rate, age, weight, and even the temperature outside all play a role in determining your H2O needs. It's like a personalised hydration puzzle—only you hold the key.

And let's not forget about sodium. As you sweat it out on the course, your body's crying out for those salty saviours to keep things in balance. Aim for 700-900mg of sodium per hour to keep cramps at bay and performance on point.

So there you have it—your crash course in marathon fueling. From carbs to hydration, from 2 weeks out to race day, you're armed with all the tools you need to conquer those km's like a champ.

So fuel up, hydrate like a boss, and get ready to crush that finish line. You've got this!