FUEL YOUR MARATHON TRAINING

FUEL YOUR MARATHON TRAINING

Article written by Melissa Colborne (@mcdietitian)

HOW TO FUEL YOUR TRAINING (AND RACE DAY)

Whether you’re training for your first marathon or building up to a new PB, your nutrition plays a much bigger role than most runners realise. As a dietitian (and someone currently training for a marathon myself), I see this all the time. People focus on their training plan, but don’t fuel their bodies properly to support their training. This results in low energy, poor recovery, and runs that feel harder than they should.

YOU CAN’T OUTRUN POOR FUELLING 

Training puts stress on your body. Nutrition is what helps you recover, adapt, and get stronger. If you’re under-fuelling, you might notice:

  • Constantly feeling tired
  • Strong cravings (especially later in the day)
  • Slower recovery between runs
  • Increased risk of injury

Sometimes it’s not your training that needs adjusting. It’s your nutrition!

TOP TIP: START WITH THE BASICS

Before getting into gels and race day strategies, your daily nutrition is what matters most. Aim to build balanced meals that include:

  1. Carbohydrates for energy (oats, rice, bread, fruit)
  2. Protein for recovery (eggs, yogurt, chicken, beans)
  3. Healthy fats for overall health (avocado, nuts, olive oil)

One of the biggest mistakes I see with runners is not eating enough CARBS. Carbs are your body’s main source of energy for running, especially as your distance increases.

HOW TO FUEL YOUR RUNS

Short runs (< 60 minutes):

You don’t always need to eat beforehand, especially if it’s an easy run and you feel good. If you prefer something small, keep it light:

  • Banana
  • Toast with honey/ jam
  • Dried fruit

Longer runs (60–90 minutes):

As your runs get longer, fueling before your run becomes more important. Examples to help you fuel before your run:

  • Toast with honey/ jam
  • Oats
  • Banana

If you are running for longer than 90 minutes, start adding carbs while you run:

  • Gels
  • Sports drinks
  • Dried fruit
  • Gummies

Tip: Don’t wait until you feel depleted. Start fueling early.

DON’T SKIP RECOVERY!

What you eat after your run is just as important as what you eat before. Within 1-2 hours, aim to include:

  • Carbs to replenish glycogen (energy) stores
  • Protein to support muscle recovery

Here are some simple options:

  • Eggs on toast with fruit on the side
  • Yogurt with granola and fruit
  • A smoothie with fruit and yogurt

This is where you support your body to recover and be ready for your next session.

Tip: If you don’t feel hungry straight after your run, this is one time I do recommend chocolate milk. You get carbs from the chocolate (sugar) and protein from the milk. Then just make sure you follow it up with a well-balanced meal later.

RACE DAY FUELLING

The night before:

Stick to a normal, familiar meal with slightly more carbs than usual. Avoid trying anything new.

Race morning:

Eat a proper meal 2-3 hours before the start. This should be easy to digest, higher in carbs, and familiar to you.

Examples of meals:

  • Oats with banana and a drizzle of honey
  • Toast with eggs 
  • Yogurt with granola and fruit

If you’re eating closer to the start (1-2 hours before), keep it lighter and stick to a small snack.

Examples of snacks: 

  • Banana
  • Slice of toast with honey/ jam
  • Energy bar

Keep it simple and familiar. Race day is not the time to try anything new!

During the marathon:

You’ll need to fuel throughout the race to maintain energy and avoid hitting the wall. Aim for 30-60g of carbs per hour. You can get this from:

  • Energy gels
  • Chews / gummies sweets
  • Sports drinks

What does this actually look like?

  • 1 gel = 20-25g carbs (depending on which you are using) 
  • 1 banana = 25-30g carbs
  • 6 winegums = 20-25g carbs

So aim for one of the above every 30-40 minutes.

Practical tips:

  1. Start fueling early (don’t wait until you feel tired)
  2. Set a timer or use distance markers to remind you
  3. Take your gels with water to help absorption and avoid stomach issues
  4. Small, regular intake works better than large amounts at once (stay consistent!)

Most importantly: Practice this during your training runs. Your gut needs to adapt just like your legs do. Race day is not the time to experiment.

DON’T FORGET HYDRATION

Stay on top of your fluid intake throughout your training, not just on run days. Start your runs well hydrated (your urine should be light in colour), and sip fluids regularly during longer sessions. For longer runs (>90 minutes) or hot/humid conditions, adding electrolytes can help replace what you lose through sweat and support performance.

Practical tips:

  • Aim to drink regularly throughout the day (don’t rely only on thirst. If you feel thirsty you are already dehydrated!)
  • For runs longer than 60-90 minutes, sip fluids every 15-20 minutes
  • Use electrolytes on long runs, hot days, or if you sweat alot

Examples:

  • Water (short runs)
  • Sports drinks (carbs + electrolytes)
  • Electrolyte tablets/ powders added to water
  • Coconut water (a lighter natural option)

Hydration is something you should practice in training, just like your fueling so you know exactly what your body tolerates on race day.

COMMON MISTAKES 

  1. Under-eating, especially on busy days
  2. Skipping carbs
  3. Not eating after runs
  4. Trying new foods or gels on race day
  5. Focusing only on “clean eating” instead of enough eating

One of the biggest things I’ve noticed in my own marathon training is the better I fuel, the better I run (and the better I recover!). If your runs are feeling harder than they should, or you’re constantly tired or hungry, take a look at your nutrition. It might be the missing piece.

If you want help with personalized nutrition to support your training, feel free to reach out - Website here. Also found on Instagram, here. 

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