Marathon nutrition

To achieve top results at your next marathon race, you'll need to nail not only your training sessions but also your nutrition.

Marathon nutrition involves properly fueling for your runs and recovery, and also making healthy nutrition choices on a day-to-day basis.

To optimize your performance and recovery, keep your protein high, take on plenty of carbs before your tougher sessions, and, if you're looking to really push the pace or distance, don't be afraid to experiment with caffeine, too.

Race week nutrition

You’ve already done all the hard work of training for your marathon, so now it’s time to reduce your mileage and maximize your freshness to run at 110% on race day with the help of some tweaks to your nutrition.

Race week is when you’ll be carb-loading: An increase in the proportion of carbohydrates in your diet, along with reducing your mileage, will allow the muscles to store additional carbohydrates in the form of glycogen, ready for race day. You shouldn’t dramatically increase your calories; instead, focus on increasing the proportion of carbs in each meal.  

Whilst you are going through this process, it is also important to not forget about protein. Keeping your protein high throughout this period not only helps muscle recovery, but also slows the digestion of carbohydrates.

This is perfect for race day, too: You don’t want that quick hit of energy release at the start of the race, you want it to be sustained throughout the 42.2 km.

Think about all other areas of our recovery, too: Make sure to sleep well, do plenty of mobility work, and hydrate well. It all adds up.

Your body stores around 3 grams of water for every gram of glycogen, so during this period, you might put on a little weight. If so, congratulations! You have successfully carb-loaded and are ready for race day, when glycogen will act as your rocket fuel.

Three days before your race

Three days before race day is where you might want to slightly reduce foods high in fiber, such as vegetables, whole grains, and cereals. Everyone training for a marathon will understand the impact fiber could have on your bowels, so to have a smooth run, limit fiber to reduce the weight in your intestines.

Two to four hours before your race

After spending the last 7-10 days loading up your glycogen stores with carbs, it only makes sense to see race day with another high-carbohydrate meal to keep them topped up. Ideally, try to have it 3 to 4 hours before you cross the start line to allow your body enough time to digest it.

In this meal, you should keep fats to a minimum and keep your protein intake relatively low, i.e. below 15g.

Most importantly, however, experiment with what works for you during training and have confidence in that – don’t change things up for the big day. We’d encourage you to eat an extra snack before you set off, but make sure it’s something tried and tested.

Post-marathon recovery: sleep, rest, cross-training, and more

If you’ve just completed your marathon, first of all, congratulations! 

You now need time to recover. No matter how well you prepared for it, most runners see the finish line as the ultimate end and never really think about the recovery process.

But pounding the pavement for 26.2 miles is hard! It’s strenuous, exhausting and painful, sometimes to the point it feels like you got hit by a bus.

That’s why it’s crucial to approach your post-marathon recovery in the same way as your training, i.e. as an essential part of the journey. This way, you’ll be able to get back to running without risking injury. 

Here are some tips to help you recover from a marathon: 

• Allow for a few days of rest: Following a marathon, give your body a few days of rest from running to help it heal from the stress of the race. Other sports like swimming or cycling are okay, but stay at low to moderate intensity.
• Get enough sleep: Sleep is when the body does most of its repair and recovery work, but keep in mind that because of the adrenaline rush it might take you a few days to get consistent 8-hours nights. 
• Take care of your post-marathon nutrition: Refuel your body with meals rich in carbs (to replenish your glycogen stores) and in protein (to help with muscle repair).
• Set a new goal: Completing your race will leave a vacuum if you don’t have another goal in mind. Set a new goal to stay focused during the recovery period.

Marathon gear: shoes, clothing, and more

What you wear while training for a marathon and on race day will have a significant impact on your comfort and performance.

Keep in mind the golden rule, however: On race day, don’t try anything new. 

Stick to clothes, shoes, and gear in which you’ve already run long distances. You don’t want to discover halfway through your maraton that your shorts ride up uncomfortably or that your t-shirt feels itchy. 

Clothing 

Look for high-quality performance fabrics that can wick away sweat to keep you dry and comfortable during your run, such as polyester or nylon. Cotton should generally be avoided as it can retain moisture and cause chafing. 

Consider running socks, which can help prevent blisters; female athletes should also choose a well-fitted sports bra. 

Make sure you try all clothing and accessories on longer training runs.

Marathon shoes

Investing in a good pair of shoes for your marathon training (and race) will help protect your body from the impact with the ground. 

We recommend going to a shoe shop that specializes in running shoes and has a treadmill in-store so that you can test a few different pairs. 

If you're looking to shave a few seconds off your 5k time, you could even look to invest in a light, carbon-assisted pair of shoes!

Other gear: Watches, hydration gear, and more

A running watch (or your phone’s GPS tracker) will help you monitor your pace and distance during training and the actual race. Plus, a watch helps you track all training runs and view all fitness data post-workout such as paces, heart-rate, and progression.

To help you get most of your training plan, Runna integrates with Garmin, Apple Watch, Coros, and Strava. 

Hydration gear, like a handheld water bottle or a hydration vest, along with nutrition supplies like energy gels or bars, are also key. You might also consider a running belt or armband to carry your phone, keys, and other essentials.

Lastly, don't forget to apply a high-SPF sunscreen and wear a hat or sunglasses to protect from sun damage, even on cloudy days.